Mitch's Bulldozer Bulk - Total Body, 3 Day Split.

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2 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

3 Day Split.
Rest-Pause Routine.
4 Sets of 8 Reps. Total 32 Reps.
No longer than 30 second rest between sets.
Do not increase the weight between sets. Only increase the weight by 2.5kg/5kg for next time if you successfully complete each workout.

Deadlift - 1 Rep Heavy. 15 Sets over 10 Minutes.
Squat. Sets 1-3, Total of 24 reps.
Squat. Set 4, 50% weight, AMRAP.
Abs. Anything goes. Diet is key for Abs.

Less days at the gym.
Faster routine.
Builds bulk over time.
Remember, this is a Marathon, not a Sprint.
Can be as effective as a 4/5 day split.
Get that muscle soreness feeling the next day!

Day 1
Day 2
Day 3

Back, Bicep, Forearms, Traps and Abs 11 exercises, 1 hr 10 mins

Barbell Deadlift	15x1 reps	rest: 40s
Barbell Bent-Over Row	4x8 reps	rest: 30s
Pull-Up	4x8 reps	rest: 30s
Dumbbell Bicep Curl	4x8 reps	rest: 30s
Barbell Preacher Curl	4x8 reps	rest: 30s
Barbell Wrist Curl (Palms Up)	4x8 reps	rest: 30s
Barbell Shrug	4x8 reps	rest: 30s
Weighted Crunch	4x8 reps	rest: 30s
Cable Kneeling Crunch	4x8 reps	rest: 30s
Air Bike	4x8 reps	rest: 30s
Jackknife Sit-Up	4x8 reps	rest: 30s

Chest, Shoulders, Triceps and Abs 11 exercises, 1 hr 5 mins

Barbell Bench Press	4x8 reps	rest: 30s
Barbell Incline Bench Press	4x8 reps	rest: 30s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 30s
Barbell Military Press	4x8 reps	rest: 30s
Dumbbell Lateral Raise	4x8 reps	rest: 30s
Dumbbell Bent-Over Reverse Fly	4x8 reps	rest: 30s
Dumbbell Seated Tricep Press	4x8 reps	rest: 30s
Hanging Leg Raise	4x8 reps	rest: 30s
Decline Bench Leg Raise	4x8 reps	rest: 30s
Seated Leg Tuck	4x8 reps	rest: 30s
Decline Crunch	4x8 reps	rest: 30s

Quads, Hamstrings, Calves and Abs 11 exercises, 1 hr 5 mins

Barbell Squat	4x8 reps	rest: 30s
Machine Leg Press	4x8 reps	rest: 30s
Machine Leg Extension	4x8 reps	rest: 30s
Machine Leg Curl (Prone)	4x8 reps	rest: 30s
Barbell Stiff-Leg Deadlift	4x8 reps	rest: 30s
Machine Seated Calf Raise	4x8 reps	rest: 30s
Oblique Crunch	4x8 reps	rest: 30s
Dumbbell Side Bend	4x8 reps	rest: 30s
Alternating Heel Touch	4x8 reps	rest: 30s
Weight Plate Russian Twist	4x8 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	4x8 reps	rest: 30s