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.
Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!
839 Comments
Hi Roger, would this routine be to much for a
33yr old working construction trying to bulk??
Hi Danny, as long as you are eating to recover and build muscle and are sleeping well enough, this could be beneficial to you. Best of luck, and please let us know how it works if you try it.
This looks amazing for someeone who has been going to the gym for probably more than a year. I started 2 months before, would I be able to do these exercises?
Hi Liz, I think you can, but you could talk to a local trainer and have them help you learn the exercises if you are uncomfortable at first. Aside from that, I think you could use this one, and it would serve you well.
This looks amazing starting it today and with added meal plan awesome cheers bud appreciated
Please keep us posted on your progress, Phillip. We appreciate you reading M&S!
If I’m beginning lifting heavier with this program (been doing a group power class for 3+ years where I started lifting, but in lower weight, higher reps and cardio), what should I eat? I’m 125#, 5’5, 39yo female. Try to get at least 100g of protein/ day, but it’s heavy on shakes and bars.
Hi Janna, the protein is good, and you could even try getting a little more if building muscle is a priority. I do suggest leaning more towards real food when possible. As for carbs and fats, it would depend on your goals. If you had to prioritize one or the other, are you looking to build muscle or get leaner?
Is the idea that I start off with the heaviest weight first, doing only 1 or 2 reps, followed by less weight and more reps each set?
Hi Nick, you are to pick a challenging weight and try to get the total rep goal by resting when you reach failure and picking up where you left off.
For example, 225 pounds for 15 total reps could be 5 sets of 3 or 5 sets of 5, 4, 3, 2, 1. Any other combo works as well.
Question on 5 sets 15 total reps means 5 × 15? So I would be doing 75 total reps just for bench press?
Hi, Kris. Actually, it is 5 sets of 15 TOTAL reps. That means you add up the reps you do each set together. Examples may be 5 sets of 3 or 5 sets of 5, 4, 3, 2, and 1, or any other combination that leads you to completing 15 reps in total by the fifth set.
Hope that clears this up.
Rep goal total means each set or total of all the sets
Hi Rahul, this refers to the total of all sets. So, if you are doing 5 sets of 15 total reps, that could be 5x3 or 5x5,4,3,2,1, or any other combination that results in 15 total reps.
Hope this helps!
Hi I was wondering in the compound lifts why you do 5 series of 3 reps like that is working pure strength and not hypertrophy which is optimal for building muscle?
Correct, Philippe. They can somewhat help with hypertrophy, but they are there for strength. That is why we are called Muscle & Strength! We appreciate you being here, and we hope this workout helps you if you do it.
hello , and thank you very much for the programs u providing.
i just wanna ask so in sets like 5 sets 50 reps, the total is 50 reps right ? doesnt matter how many reps per set u do as long u hit 50 reps total, so i wanna kniw what percentage or rpm i chose for te weights i will use in these sets ? thank u sir
Hi Kakashi, you are correct, 50 total. I don't believe percentage of rep max was considered for this. I believe if you used a weight that you could do for 15-20 reps before failure, you would be in the right ballpark.
I hope that helps.
Can i use this menu along with chest focused workout?
I would like to change the pull exercise with mostly chest workout...
Hi Nam, we don't recommend taking out pulling exercises, but you could add an additional chest exercise or two on the push days if you needed.
Deadlifts 5 sets for 15 reps.. twice a week. Sounds safe.
can i use this program with body body recomposition ??
like eating my maintenance calories trying to build muscles and lose fate at the same time ?
Hi Karim, yes you can. Just make sure your recovery is on point. No stone left unturned.
Great routine but a quick question. As an example let’s say I’m using 10 lb dumbbells for the bicep curls. If I can only do 30 reps with the 10s should I then drop them and do the remaining 20 reps with 5 lb dumbbells OR should I try to do the max amount of reps I can do with the 10s OR just do 50 reps with the 5 lb dumbbells? Thanks in advance and thanks for the meal plan as well
Hi Connor, thanks for being here on M&S. I personally suggest doing the 30 reps with 10s, then drop down to 5's for 20. I believe that drop set will help you get stronger and bigger. If you prefer the other way, then it will be fine as well, but the first way is how I would go.
Hi, isn't 30 seconds too little for a rest? I guess it's thought for muscle pump, but maybe that little time doesn't let your muscles "refresh". Thank you!
Hi MC, some people may need more than 30 seconds, which is perfectly fine. Take the time you need as long as you don't cool down too much.
Others may be looking to challenge their endurance or save time in the gym, which is why shorter rest periods serve them best. You may see recommendations from authors in our content, but ultimately do what you feel is best for you so you can get the most out of the workouts!
thoughts on switching biceps to push day and triceps to pull day so I can train them fresh?
It might work, but it would make sense to train them on their original days since they have already been active and working. Try it and see how it would help you. This is something that would be based more of a personal preference.
what do i do when my body has hit a wall, like it has plateaued. I am not making anymore progress even when training really hard and recoverin well?
Hey there, mind sharing more about this? What were the results you saw before, and how long have you been dealing with this plateau?
I love this routine, but the one thing I don't see in that I hear are important for working the brachialis are hammer curls of some sort. I like pinwheels a lot - how would you recommend working some in?
Hey Josh, you could add them in on any of the pull workouts so you can do more direct work for the brachialis. Hope this helps!
Can I switch out Leg press for Hack squat on Leg Day A?
Hi Sully, yes you can!
How should I do deload and how often?
Hi Ruben, train for three days in the week with significant less volume. Pick exercises you like doing and simply go through the motions. When you are out of the weight room, focus on food and recovery. I think every 8-12 weeks is a solid time for deloads, depending on how hard you train.
Hope this helps!
Yes, thanks! Soon 8 weeks in the program and starting to see good results.
Can I use this workout to achieve body recomposition and fat loss by reducing my daily calorie intake while maintaining a high protein intake?
Hi Navid, I think it would work for fat loss for sure. You might be able to improve body recomposition as well. If you try this, please let us know how it goes for you. Thanks for reading M&S!
If I wanted to keep the workout more or less identical but switch it to more a hypertrophy workout what would you suggest for rep ranges? Would it mostly just be replacing reducing the number of sets and increasing the number of reps on the first exercise? Should I bump all the reps up a bit?
Reducing the sets should do it, Afra. You could increase the reps a bit but I don't suggest going too much more.
I would start with 2 x 8 + AMRAP. If after some time you feel you can do the third set, add it in.
I was thinking 3x8 + the AMRAP, or would 2x8 + the AMRAP be better?
I'm confused, why is their only one bicep exercise for pull days should there be more or is one enough?
Hi Kaydan, any pulling motion you perform will involve the biceps to some extent. The author may have felt that one was enough based on that. If you wanted to add an exercise of your choice to train the biceps more, I think it would be alright.
abs workout ??
Hi Viru, we have a bunch at this link. Pick a couple you like and train abs twice a week on whichever days suit you best.
https://www.muscleandstrength.com/workouts/abs
Rep Goal Total. Meaning per set or all together?
Hi Ryan, all together. So, if the rep goal is 15, it could be 3,3,3,3,3 or 5,4,3,2,1. As long as you get to the goal number by the last set, that is what matters most.