Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week6
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Bulldozer Training inspired me to a created a push/pull/legs routine employing heavy, medium, and light loads during each workout.
Each workout starts out with a compound lift using a 15 rep goal over 5 sets. If you exceed the rep goal by 0-3 reps then add 2.5-5lbs to the working weight the next time you perform the exercise. If you exceed the rep goal by 4+ reps then add 5-10lbs to the working weight.
Starting out with a heavy compound lift will is a great way to increase central nervous system (CNS) activity, improve strength, and gain confidence moving heavy loads. When picking a start weight for this lift I would recommend using your 5-6 rep max (RM).
After the 5 sets of the heavy compound lift you’re going to perform a back-off set in which you decrease the working weight by 20% (round to the nearly 2.5 or 5lbs) and try to perform as many quality reps as possibly (AMQRAP). This set is less taxing on the CNS and allows for some extra volume on the main compound lift of the day, which is helpful for muscle growth and reinforcing proper form. Proportionally increase the working weight of AMQRAP set by 2.5-10lbs every time you increase the weight during the 15 rep goal sets.
After the main compound movement of the day you’re going to perform rest-pause/bulldozer sets for the remainder of the workout. You will be resting 15 to 60 seconds between each set of an exercise and 2 to 3 minutes between each exercise.
The accessory work will begin with compound exercises using moderate loads and will conclude will isolation, pump-inducing exercises using relatively low loads. It’s important that you keep track of your timing in between sets – not only to optimize muscle growth but also to prevent you from being in the gym forever. I program my accessory work with high volumes and rest-pause because I believe it’s an effective way to trigger muscle growth in a short period of time while allowing me to leave the gym with a nice pump.
The exercise selection I lay out in the routine below is by no means set in stone, but I encourage you to be wise if and how you decide to make substitutions. For example, substituting conventional deadlift for sumo deadlift is completely reasonable but substituting chin-ups for another curl exercise is not advisable. Once you pick your exercises stick with them until you stop progressing; there’s no reason to “confuse” your muscles if you’re adding reps and/or weight to the bar every time you perform an exercise.
If you’re used to low volume routines this routine will initially make you quite sore – you can either power through the soreness or gradually increase the volume over time. For example, instead of a 50 rep goal over 5 sets with shrugs you could aim for a 30 rep goal over 3 sets the 1st week, 40 reps over 4 sets the 2nd, and 50 reps over 5 sets the 3rd week.
Push/Pull/Legs Workout Schedule
- Early-intermediate lifters should perform the routine in an every-other-day manner – Push A/Rest/Pull A/Rest/Legs A/Rest/Push B/Rest/Pull B/ Rest/Legs B/Rest/Repeat
- Intermediate lifters should perform the routine in a 3-on/1-off manner – Push A/Pull A/Legs A/Rest/Push B/ Pull B/Legs B/Rest/Repeat
- Advanced lifters should perform the routine in a 6-on/1-off manner – Push A/Pull A/Legs A/Push B/ Pull B/Legs B/Rest/Repeat
6 Day Push/Pull/Legs Workout
Push Workout A - Chest, Shoulders & Triceps
Exercise | Sets | Rep Goal Total | Rest |
---|---|---|---|
Flat Barbell Bench Press | 5 | 15 | 90-120 sec |
Flat Barbell Bench Press (Use 20% less weight than your previous working sets) | 1 | AMQRAP | N/A |
Seated Behind the Neck Press | 3 | 25 | 60 sec |
(Weighted) Tricep Dips | 3 | 30 | 60 sec |
Standing Cable Crossovers | 5 | 50 | 30 sec |
Seated Tricep Extensions (Dumbbell, Rope, or EZ Bar) | 5 | 50 | 30 sec |
Seated Dumbbell Lateral Raises | 5 | 50 | 15 sec |
Pull Workout A - Back, Traps & Biceps
Exercise | Sets | Rep Goal Total | Rest |
---|---|---|---|
Barbell Conventional Deadlift | 5 | 15 | 90-120 sec |
Barbell Conventional Deadlift (Use 20% less weight than your previous working sets) | 1 | AMQRAP | N/A |
(Weighted) Chin-ups | 3 | 25 | 60 sec |
Chest Supported Rows | 3 | 30 | 60 sec |
Shrugs (Dumbbell, Barbell, or Trap Bar) | 5 | 50 | 30 sec |
Standing Barbell Curls | 5 | 50 | 30 sec |
Standing Cable Reverse Fly | 5 | 50 | 15 sec |
Legs Workout A - Quads, Hamstrings & Calves
Exercise | Sets | Rep Goal Total | Rest |
---|---|---|---|
Barbell Back Squat | 5 | 15 | 90-120 sec |
Barbell Back Squat (Use 20% less weight than your previous working sets) | 1 | AMQRAP | N/A |
Barbell Good Mornings | 3 | 25 | 60 sec |
Leg Press | 3 | 30 | 60 sec |
Reverse Hyperextension | 5 | 50 | 30 sec |
Leg Curl (Seated or Lying) | 5 | 50 | 30 sec |
Calf Raise (Seated or Standing) | 5 | 50 | 15 sec |
Push Workout B - Chest, Shoulders & Triceps
Exercise | Sets | Rep Goal Total | Rest |
---|---|---|---|
Standing Overhead Press | 5 | 15 | 90-120 sec |
Standing Overhead Press (Use 20% less weight than your previous working sets) | 1 | AMQRAP | N/A |
Incline Bench Press (Dumbbell or Barbell) | 3 | 25 | 60 sec |
Close Grip Bench Press | 3 | 30 | 60 sec |
Seated Machine Fly | 5 | 50 | 30 sec |
Standing Tricep Pushdown (Rope, V-bar, or Straight Bar) | 5 | 50 | 30 sec |
Standing Cable Lateral Raises | 5 | 50 | 15 sec |
Pull Workout B - Back, Traps & Biceps
Exercise | Sets | Rep Goal Total | Rest |
---|---|---|---|
Barbell Snatch Grip Deadlift | 5 | 15 | 90-120 |
Barbell Snatch Grip Deadlift (Use 20% less weight than your previous working sets) | 1 | AMQRAP | N/A |
Barbell Rows | 3 | 25 | 60 sec |
(Weighted) Pull-ups | 3 | 30 | 60 sec |
1-arm Rows (Dumbbell or Barbell) | 5 | 50 | 30 sec |
Incline Dumbbell Curl | 5 | 50 | 30 sec |
Seated Machine Reverse Fly | 5 | 50 | 15 sec |
Legs Workout B - Quads, Hamstrings & Calves
Legs Workout B | |||
---|---|---|---|
Quads, Hamstrings & Calves | |||
Exercise | Sets | Rep Goal Total | Rest |
Barbell Front Squat | 5 | 15 | 90-120 sec |
Barbell Front Squat (Use 20% less weight than your previous working sets) | 1 | AMQRAP | N/A |
Barbell Romanian Deadlifts | 3 | 25 | 60 sec |
Barbell Hip Thrusts | 3 | 30 | 60 sec |
Dumbbell Lunges | 5 | 50 | 30 sec |
Seated Leg Extensions | 5 | 50 | 30 sec |
Hanging Leg Raises | 5 | 50 | 15 sec |
Push/Pull/Legs Workout Nutrition & Supplementation
To maximize muscle size and strength gains on this high frequency, high volume program, you’ll have to EAT BIG! I recommend starting at no less than 3500 calories per day and adjusting based on how you feel and look in the mirror. If you’re not used to eating this much don’t worry if gain 3-5lbs during the first two weeks; most of that is water and glycogen as a result of your increased carbohydrate and overall calorie intake. After the first two weeks I would aim to gain 0.5-1lb of bodyweight per week.
The meal and supplementation plan outlined below provides at least 1 gram of protein per pound of bodyweight (for a 180lb male), 0.5 grams of fat per pound of bodyweight, 30 grams of dietary fiber, 1000 milligrams of calcium, 350 milligrams of magnesium, 15 milligrams of zinc, and 18 milligrams of iron.
Sample 3,500 Calorie Muscle Building Meal Plan
Nutrition Totals:
- 3,510 calories
- 235g protein
- 367g carbs
- 132g fat
- 59g fiber
- 1550mg calcium
- 176% daily value of calcium.
Time | Meal | Nutrition |
---|---|---|
07:00 Wake Up |
||
07:30 |
1 to 2 cups of coffee; 1 serving multivitamin (general health), 2-3g EPA/DHA fish oil (general health & inflammation control). |
50 calories, 0g protein, 0g carbs, 5.5g fat, 0g fiber, 0mg calcium |
8:00 Breakfast |
6 large eggs, 1.5 cups fresh blueberries, 4 slices of turkey bacon, 1.5 cups of sliced mushrooms, 1 cup of sliced green peppers, 1 ounce of Swiss cheese. |
845 calories, 60g protein, 43g carbs, 49g fat, 9g fiber, 420mg calcium |
12:00 Lunch |
0.5 cup dry-measure jasmine rice, 6 ounces of roasted turkey breast, 1 cup steamed spinach, 1 tablespoon olive oil, 1 large red delicious apple. |
886 calories, 63g protein, 122g carbs, 18g fat, 9g fiber, 410mg calcium |
16:00 Pre Workout Snack |
2 slices of whole wheat bread, 3 tablespoons of peanut butter, 1 cup of whole milk, 1 scoop of whey protein, 1.5 cups sliced strawberries. |
737 calories, 49g protein, 68g carbs, 32g fat, 12g fiber, 520mg calcium |
17:30 Pre Workout |
0 to 300mg of caffeine (energy), 5g creatine (power output), 500mg agmatine sulfate (muscle pumps), 2000mg citrulline malate (muscle pumps), and 3000mg beta-alanine (muscular endurance) |
|
18:00-19:30 Workout |
10 to 15g of BCAAs intra-workout (recovery & fatigue management). Nutrition – 60 calories, 15g protein, 0g carbs, 0g fat, 0g fiber, 0mg calcium | |
20:00 Dinner |
4 ounces dry-measure whole wheat pasta, 2 cups of tomato sauce, 2 cups steamed broccoli, 4 ounces raw-measure ground beef (80% lean/20% fat). |
931 calories, 48g protein, 134g carbs, 28g fat, 29g fiber, 200mg calcium |
23:00 Bed |
1 serving of ZMA (relaxation & nervous system recovery) |
Recovery & Sleep
Proper recovery is paramount for a routine with this much volume, intensity, and frequency. Aim for at least 7 to 9 hours of non-interrupted, quality sleep every night.
If your schedule allows for midday napping I would highly encourage this as well. Most of us working the 9-to-5 desk job are unable to nap during the workweek so at a bare minimum, nap 15 to 30 minutes on Saturdays and Sundays. These naps will improve muscular recovery, improve memory recall, and improve short-term alertness.
To optimize sleep hygiene I recommend abstaining from looking at a digital screen 1 to 2 hours pre-bed. Artificial light interferes with your body’s natural circadian rhythm and melatonin release. If you must work on your computer in the evenings consider free software like f.lux, which “makes the color of your computer's display adapt to the time of day, warm at night and like sunlight during the day.”
As you enter your bedroom take note of the room darkness. If it’s not pitch black, consider removing any nightlights, adding blackout curtains to cover the windows, and/or using a sleep mask. Also consider room temperature – most people sleep the soundest when the room temperature is between 75 and 54 degrees Fahrenheit. I have personally found a room temperature of 68 to 70 degrees Fahrenheit to be optimal for me.
Once you lay down, before you drift off to sleep, consider mattress comfort and outside noise levels. Optimal mattress firmness is relative to the individual but if your mattress has become overly soft and saggy, then I encourage you to invest in a new mattress as soon as possible – the benefits far outweigh the financial costs.
If you lay down hear the neighborhood cat caterwauling or the tenants in 3B making a racket then utilize ear plugs or a white noise machine. Ear plugs are an inexpensive and portable but they may fall out of your ears throughout the night. A white noise machine provides constant outside noise minimization but requires electricity to function and is significantly more expensive than earplugs.
Once you’ve optimized your sleep environment based on the aforementioned parameters I guarantee your recovery and energy will improve.
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709 Comments
Would you recommend adding core movements to this program?
You can if you like, Trevor. We have plenty of options for you here. You can either do them after the training session or on an active recovery day.
https://www.muscleandstrength.com/workouts/abs
In the compound lifts are they 5 sets of 15 or are they 5 sets of 3 with a total of 15 reps?
The goal is to achieve 15 reps in five total sets. That could be 3,3,3,3,3, or 5,4,3,2,1, or any other combination that leads to 15 reps. If you can do it in less than five sets, add weight so you can stay challenged.
in legs B isnt it better to do lunges or leg extensions instead of both and in the place of one of them i put calf raises
Both is recommended for this, but you can add calf raises in as well if you like.
Can some of the accessory work be done as supersets do you advise against that?
Hey Heath, thanks for reading M&S. If you've been in the training game for a while, you can superset some of the exercises. I would only suggest keeping the first exercise or two on their own.
Will my bench press go up with this program only benching once a week
Hi Bill, we believe it will, yes. If you try it, let us know how it works for you. Hope this helps!
How many reps should I do in 1 set of 25 rep total
See my answer to your previous question.
In first workout 5 sets of 15 rep goal total means 1 set 15 reps? For muscle building
Hi, Arjun. This one is a little different than our standard workouts. The goal is to do the number of reps across all working sets. So, 5 total sets of 15 reps could be 5 sets of 3, or 5,4,3,2,1, or however many reps it takes for you to complete 15. It should be heavy enough that you need more than 3 sets to do it. Same principle applies for the rest of the workouts unless it says specifically otherwise.
I’m loving this workout and I’m really starting to see the results I’ve been hoping for! I really want to continue this progress, is there a workout plan you recommend after I reach the 12 weeks goal?
We have plenty of choices depending on what your new goals are, Christian. This guide may help.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Can i do all workouts in 3 sets?
Following it as written is recommended.
When it says 5 sets for 15 reps. Do I do 5 sets of 5? Or 5 sets of 15?
This one is different than many other programs. The rep total is for all five sets. So, 5 sets of 3 would be 15 total. Or 5,4,3,2,1 would also be 15. The other exercises work the same way on this program unless it says specifically otherwise.
Should i use lightweights because of so many reps
Choose weight that you can get within one to two reps of the recommended range. Once you can do more than that, go up in weight.
Just curious why there are deadlift exercises on upset body days?
They really are a total body movement. Some trainers/athletes include them with upper body because of the back involvement.
Dumb question I understand it’s power building but if ur eating in a surplus is the volume enough for good strength growth ?
Not a dumb question, but a simple answer, yes.
Is there a mistake in Push B? Why we do not start with incline bench press? Since it is basic compound exercise. Instead we start with standing overhead press and my shoulders after 5 sets r so exhausted that I can't do incline bench press properly. Thx and will wait for your kind reply
The author may have thought that overhead strength and shoulders should be a priority. If incline is more important to you, then make the switch. Either way, good luck on the program and thanks for reading M&S!
Hi , how should we progressively overload. is it by increasing reps, decreasing rest time or upping the weight?
Any of the above would work, Ziad. I would suggest increasing weight if possible, but if you can't, go for more reps.
Hi, Should we progressively overload for each set? or should not?
When you can, yes, but if you aren't able to that day, don't beat yourself up about it. Do the best you can.
I used to do 15 reps can I switch to 50reps is that Ok?
I would suggest going with heavier weight for the 15 instead of changing the reps to 50.
Hi, just a quick question. So, if i reach the 15 rep total target in just 3 sets i move on and don't need to do the other 2 sets? Then, the following week i would have to increase the weight?
Correct, Anthony. Definitely time to up the weight.
I completed 5 sets of 3 reps for the bench press with the same weight. Then the next week i upped the weight by 2.5 kilos but could only manage 3,3,2,2,2 reps of that weight. Should i stick with this new weight or drop back the weight
Stick with it. Have a spotter assist with the last reps so you can five on at least the sets that you don't get three.
How many calories should a 70 kg (5'7) consume? I'm a bit on the bulkier side and trying to cut. Please include with macros.
This can help you figure those out, Shreyas.
https://www.muscleandstrength.com/expert-guides/fat-loss
Hi guys. Just starting out. I'll learn all different exercises and choose my starting weight. Thanks!
Good day. I wanted to ask if I do these exercises, and for the next week, for example, replace the barbell with dumbbells and, where possible, vice versa, will this option work?
I like that idea, Nikita, and I think it would serve you well. If you do it, let us know how it works.
Hi,what is 3-on/1-off manner ?
Can you please explain
Train three days in a row, then take a day off, Peter. You would then start over again after the day off.
Hi again, so I need to play plan a and plan b from this workout or just one and repeat?
Do all six workouts. So, A and B.
Hi,am 16 years old and been training for 5 month,I wanna know if that workout good for me or not , before that workout I used to use 5-days workout?
I think you're ready to advance up to this. Just pay attention to your recovery. If you find yourself staying tired, not feeling as energized, or losing strength, pull out from this one. Overall, I think you'll be fine, though.
Is there a replacement for reverse hyper extension? I don’t have a machine for it.