Bulldozer Training 3 Day Workout Split: Build Raw Strength Fast

If you’re tired of cookie-cutter gym plans that burn you out or make you dread stepping inside the gym, it might be time you try something raw and effective. The Bulldozer Training 3 Day Workout Split is one of those no-nonsense approaches that lifts you up, quite literally. It blends old-school work ethic with just the right amount of modern tweaks. The idea is simple: lift hard, keep rest short, and build serious muscle without living at the gym. If that sounds like your vibe, keep reading because we’re about to break it all down.

What Is Bulldozer Training Anyway?

The name pretty much says it all. Bulldozer Training is about moving weight like a machine. It borrows from Heavy Duty training ideas where the focus is on intensity over endless volume. Think of it like pushing big lifts, keeping sets tight, and minimizing downtime between sets so your body never gets too cozy.

The original idea came from Steve Shaw, who built this split for lifters who want strength and size without wasting hours doing fluff work. It’s smart, heavy, and honest. Most sets hover around 4 to 6 with short 30-45 second rest gaps. The magic is in that quick rest: your muscles stay under tension longer but you’re not burning yourself out with marathon sessions.

Who Should Do This 3 Day Split?

Let’s keep it real. If you’re a total beginner, learn good form first. Get your basics down. But if you’ve been lifting for at least a few months and know your way around compound lifts, this split can be gold. It’s perfect if you:

Have limited time each week
Want to train heavy but not fry your joints
Prefer old-school iron work to fancy machines
Love seeing progress on big lifts like squats, rows, and presses

What Makes This Split So Good?

The beauty is in its balance. You hit each muscle group twice per week, directly or indirectly. The sessions push you hard but recovery is built in. You’ll do a mix of compound lifts with some finishing moves. Rest times are short enough to spike your heart rate so you get a bit of conditioning too. Think of it as powerbuilding with a dash of grit.

The Bulldozer 3 Day Split Layout

Here’s how your week will look:

Day 1: Chest, Shoulders, Triceps
Day 2: Back, Biceps
Day 3: Legs, Abs

Pretty classic push/pull/legs with a Bulldozer twist. You’ll repeat this cycle every week. If your schedule is tight, do Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. Just make sure you have at least one rest day between sessions.

Let’s Get Into The Workouts

Alright, here’s the good stuff. This is a sample Bulldozer split you can take to the gym tomorrow.

Day 1: Chest, Shoulders, Triceps

Bench Press
1. 5 sets of 6 reps
1. Rest 45 sec between sets
Incline Dumbbell Press
1. 4 sets of 8 reps
1. Rest 30-45 sec
Standing Overhead Press
1. 4 sets of 6 reps
1. Rest 45 sec
Side Lateral Raise
1. 3 sets of 10 reps
1. Rest 30 sec
Dips (weighted if possible)
1. 3 sets to failure
1. Rest 45 sec
Tricep Rope Pushdowns
1. 3 sets of 12 reps
1. Rest 30 sec

You’ll feel that chest pump like crazy, and shoulders get plenty of work too. Short rests keep you honest.

Day 2: Back, Biceps

Pull Ups (weighted if possible)
1. 4 sets to failure
1. Rest 45 sec
Barbell Bent Over Rows
1. 5 sets of 6 reps
1. Rest 45 sec
Seated Cable Rows
1. 4 sets of 8 reps
1. Rest 30 sec
Face Pulls
1. 3 sets of 12 reps
1. Rest 30 sec
Barbell Curl
1. 4 sets of 8 reps
1. Rest 30 sec
Hammer Curl
1. 3 sets of 10 reps
1. Rest 30 sec

Back day with Bulldozer style is about thickness. Rows, pull ups, curls with short breaks. Your arms will thank you later.

Day 3: Legs, Abs

Squats
1. 5 sets of 6 reps
1. Rest 60 sec
Leg Press
1. 4 sets of 10 reps
1. Rest 45 sec
Romanian Deadlift
1. 4 sets of 8 reps
1. Rest 45 sec
Leg Extension
1. 3 sets of 12 reps
1. Rest 30 sec
Hanging Leg Raises
1. 3 sets to failure
1. Rest 30 sec
Plank
1. 3 sets of 1 min hold

No fancy machines needed. Just solid compound work for big legs and a strong core.

Important Bulldozer Tips

Keep Rest Times Honest
This program lives or dies by those short breaks. If you check your phone, wander off, or chat too much, you kill the magic. Keep a timer on your phone if you have to.

Progressive Overload Rules
You’re not chasing sweat, you’re chasing stronger lifts. Each week, try adding a little weight or an extra rep. Small wins add up fast.

Good Form Beats Ego
Don’t half-rep your bench or round your back on rows just to stack plates. Control every rep. Bulldozer isn’t about sloppy lifting. It’s controlled brute force.

Eat Like You Mean It
You’re moving big weight. Fuel your body. Get your protein, carbs, and fats right. Sleep well too. Recovery is half the battle.

Common Questions

Can I add cardio?
Light cardio on off days is fine. Just don’t overdo it. Walking or a bit of cycling helps recovery.

Can I change exercises?
Of course. If you prefer dumbbell rows over barbell, go for it. Just keep the same movement patterns: push, pull, squat, hinge.

Do I need supplements?
Not really. A good diet comes first. Whey protein helps if you struggle to hit protein goals. Creatine is solid. But the program works without a shelf full of powders.

What if I want more days?
This split is made for 3 days, but you can tack on an extra day for weak points or conditioning. Just don’t turn it into a 6-day marathon.

The Bottom Line

Bulldozer Training 3 Day Workout Split is perfect for lifters who want real results without gym burnout. It’s efficient, tough, and honest. You don’t need fancy gear or 2-hour workouts. Just show up, push hard, rest smart, and get stronger week by week.

Stick with it for at least 8-12 weeks and watch your lifts climb. When in doubt, go back to the basics and push like a bulldozer. It’s not fancy. It’s just pure, gritty lifting that works. Now grab that barbell and get to work.