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Bulldog Complexes

Bulldog Complexes

Workout of The Week

Patryk Piekarczyk's avatar
Patryk Piekarczyk
Apr 09, 2025
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Bulldog Complexes
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Bulldog Complexes

The bulldog complex is something I like to do as a finisher on upper body days. It’s heavy on chest, upper back, and grip. When done correctly your forearms will feel like they’re tearing out of your skinand your entire yoke will be pumped.

Check this dude out

I use these as finishers, but you can make them a standalone workout just by amping on the intensity and volume. Here are a couple variations:

Bulk & Biscuit

A1. DB Shrug x 8-12 reps to failure

A2. DB Farmers carry (same weight) x Max Distance

A3. Pushups x Max Reps

Perform 3-5 rounds with 2-3 min rest

The Double Whammy

A1. DB Shrug x 10

A2. DB Farmers carry x 20-40 yds

A3. Pushups x Max Reps

A4. DB Lilly Shrug x 10

A5. DB Farmers carry x 20-40 yds

A6. Pushup x Max Reps

Perform 2-3 rounds with 1-2 min rest

Shirt Buster

A1. Single Arm Farmers Cary x 40 yds / each arm

A2. DB Shrug x 8-10 Add weight each set

A3. Incline Wide Grip Pushup x 20-25

Perform 3-5 rounds with 0-1 min rest

Circuits like this are going to be fatiguing so I don’t recommend training for an entire hour then hitting these finishers. If anything, slot them into your C series or 3rd Superset of the day. This is after your primary (A) and accessory (B) movements.

Feel free to modify and go heavier as well. You won’t get the grip strength benefit of carrying a sand bag but swapping the farmers Carry for a sandbag Carry is a great way to add in loaded trunk work. You could also do the pushups weighted or sub in dumbbell presses if you have more hypertrophy based goals.

Chalk up boys. It’s time for carries.

Strength Club Training

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