Bullmastiff

Free4.69 (80 reviews)
Pack on serious strength and size with this 3-week wave structure with a base and a peak phase
Program Description

Alex Bromley's popular intermediate program from his book, BASE STRENGTH: Program Design Blueprint.

Bullmastiff uses all 4 big movements and follows them up with a developmental variation for the opposite movement and then general bodybuilding work. The program has a base phase (9 weeks) and peak phase (9 weeks) based on a 3-week wave progression.

Overview of the weekly split

Day 1
Main lift: Squat
Variation: Deadlift variation
Accessories: Back, ham/quads, abs

Day 2
Main lift: Bench Press
Variation: Overhead Press variation
Accessories: Triceps, biceps, rear delts, rotator cuffs

Day 3
Main lift: Deadlift
Variation: Squat variation
Accessories: Back, ham/quads, abs

Day 4
Main lift: Overhead Press
Variation: Bench Press variation
Accessories: Triceps, biceps, rear delts, rotator cuffs

Mechanics of the Program

Low frequency

  • One main lift per day

  • Allows a lot of recovery

  • Requires high volume and effort

High Volume and High Effort

  • Main lift features sub-max volume followed by an AMRAP set

  • Variation and accessory "volumize" with high rep work

Medium Amount of Exercise Variability

  • Less variation than Conjugate, more than Texas Method

Autoregulated

  • Performance on AMRAP determines weight jump next week

3 week wave structure

  • Weight increases over 3 weeks

  • Sets increase over 3 weeks

  • Weight and volume resets every 4th week

Progression Structure

Bullmastiff operates off of a 3 week wave structure, meaning stress increases each session over a 3 week period before dropping back and building back up. The last set of the main exercise is performed for an AMRAP and that number is used to estimate a weight jump for the following week. This is a method of auto-regulation made famous by Doug Young.

To determine your weight jumps each week for the main lift, add 1% of your 1 rep max for every extra rep you did on last week's AMRAP. For example, If you are working through sets of 6 and performed 10 on the AMRAP, that is 4 extra reps so your weight jump would be 4% of your 1 rep max. If I’m operating off of a 1 rep max of 400lbs, that’s 16lbs (we can safely round down to 15) added to last week's working weight. You'll need to calculate this manually, but it's not hard. This is called autoregulation.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Intermediate
Full Gym
75 minutes
4 days
19 weeks
What People Are Saying
Stephen J. Man, 19
1 week complete
No modifications
3 hours ago
Chris Man, 40
3 weeks complete
19 years of prior experience
No modifications
Only on week 3, hard to measure progress since I’m an intermediate to advanced lifter
a day ago
Kevin K. Man, 26
3 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Good program highly recommended
3 days ago
Jonathan B.
4 weeks complete
No modifications
3 days ago
Damian M. Man, 29
3 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
3 days ago
Binesh Man, 25
3 weeks complete
1 year of prior experience
More than expected strength gains
None modifications
4 days ago
Dylan L. Man, 30
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
4 days ago
Anthony G.
3 weeks complete
No modifications
7 days ago
Joachim T. Man, 20
3 weeks complete
3 years of prior experience
Marginal modifications
7 days ago
Z T. Man, 32
3 weeks complete
No modifications
8 days ago
Base Wave 1
Mon
1. Squat (Barbell)
Main lift
SetsTargetIntensity
1
6 reps
65% of 1RM
2
6 reps
65% of 1RM
3
6 reps
65% of 1RM
4
6 or more reps
65% of 1RM
2. Romanian Deadlift (Barbell)
Developmental deadlift. Click ••• for alternatives.
Alternative Exercise 1: Snatch Deadlift
Alternative Exercise 2: Stiff Leg Deadlift
Alternative Exercise 3: Tempo Deadlift
SetsTargetIntensity
1
12 reps
6 RPE
2
12 reps
6 RPE
3
12 reps
6 RPE
3. Bent Over Row (Barbell)
Bodybuilding accessories (back)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
4. Leg Curl
Bodybuilding accessories (hamstrings)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
5. Leg Extension
Bodybuilding accessories (quads)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
6. Cable Crunch
Bodybuilding accessories (abs)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
Wed
1. Bench Press (Barbell)
Main lift
SetsTargetIntensity
1
6 reps
65% of 1RM
2
6 reps
65% of 1RM
3
6 reps
65% of 1RM
4
6 or more reps
65% of 1RM
2. Tempo Overhead Press
Developmental Overhead Press
SetsTargetIntensity
1
12 reps
6 RPE
2
12 reps
6 RPE
3
12 reps
6 RPE
3. Tricep Extension (Cable)
Bodybuilding accessories (triceps)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
4. Bicep Curl (Dumbbell)
Bodybuilding accessories (biceps)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
5. Rear Delt Fly (Dumbbell)
Bodybuilding accessories (rear delts)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
Fri
1. Deadlift (Barbell)
Main lift
SetsTargetIntensity
1
6 reps
65% of 1RM
2
6 reps
65% of 1RM
3
6 reps
65% of 1RM
4
6 or more reps
65% of 1RM
2. Front Squat (Barbell)
Developmental squat. Click ••• for alternatives.
Alternative Exercise 1: Squat (Paused)
Alternative Exercise 2: Safety Bar Squat
Alternative Exercise 3: Tempo Squat
SetsTargetIntensity
1
12 reps
6 RPE
2
12 reps
6 RPE
3
12 reps
6 RPE
3. Lat Pulldown
Bodybuilding accessories (back)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
4. Leg Curl
Bodybuilding accessories (hamstrings)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
5. Leg Extension
Bodybuilding accessories (quads)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
6. Cable Crunch
Bodybuilding accessories (quads)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
Sat
1. Overhead Press (Barbell)
Main lift
SetsTargetIntensity
1
6 reps
65% of 1RM
2
6 reps
65% of 1RM
3
6 reps
65% of 1RM
4
6 or more reps
65% of 1RM
2. Spoto Press
Developmental Bench Press. Click ••• for alternates.
Alternative Exercise 1: Tempo Bench Press
Alternative Exercise 2: Bench Press (Close Grip)
Alternative Exercise 3: Wide Grip Bench Press
SetsTargetIntensity
1
12 reps
6 RPE
2
12 reps
6 RPE
3
12 reps
6 RPE
3. Tricep Extension (Cable)
Bodybuilding accessories (triceps)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
4. Bicep Curl (Dumbbell)
Bodybuilding accessories (biceps)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
5. Rear Delt Fly (Dumbbell)
Bodybuilding accessories (rear delts)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-