Bullmastiff
4.60 (225 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.
Read more about the program below for an overview and progression guidelines.
Program Overview
| Coach | Alex Bromley  |
| Level | Intermediate |
| Equipment | Full Gym |
| Time Per Workout | 75 minutes |
| Days Per Week | 4 days |
| Program Length | 19 weeks |
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Week 1 · Base Wave 1
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 3 | 6 | 65% |
| 1 | 6+ | 65% | |
| Romanian Deadlift (Barbell) | 3 | 12 | @6 |
| Bent Over Row (Barbell) | 2 | 12-15 | - |
| Leg Curl | 2 | 12-15 | - |
| Leg Extension | 2 | 12-15 | - |
| Cable Crunch | 2 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 6 | 65% |
| 1 | 6+ | 65% | |
| Tempo Overhead Press | 3 | 12 | @6 |
| Tricep Extension (Cable) | 2 | 12-15 | - |
| Bicep Curl (Dumbbell) | 2 | 12-15 | - |
| Rear Delt Fly (Dumbbell) | 2 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 3 | 6 | 65% |
| 1 | 6+ | 65% | |
| Front Squat (Barbell) | 3 | 12 | @6 |
| Lat Pulldown | 2 | 12-15 | - |
| Leg Curl | 2 | 12-15 | - |
| Leg Extension | 2 | 12-15 | - |
| Cable Crunch | 2 | 12-15 | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 3 | 6 | 65% |
| 1 | 6+ | 65% | |
| Spoto Press | 3 | 12 | @6 |
| Tricep Extension (Cable) | 2 | 12-15 | - |
| Bicep Curl (Dumbbell) | 2 | 12-15 | - |
| Rear Delt Fly (Dumbbell) | 2 | 12-15 | - |
Week 2 · Base Wave 1
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 3 | 6 | 65% |
| 1 | 6+ | 65% | |
| Romanian Deadlift (Barbell) | 4 | 12 | @7 |
| Bent Over Row (Barbell) | 3 | 12-15 | - |
| Leg Curl | 3 | 12-15 | - |
| Leg Extension | 3 | 12-15 | - |
| Cable Crunch | 3 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 6 | 65% |
| 1 | 6+ | 65% | |
| Tempo Overhead Press | 4 | 12 | @7 |
| Tricep Extension (Cable) | 3 | 12-15 | - |
| Bicep Curl (Dumbbell) | 3 | 12-15 | - |
| Rear Delt Fly (Dumbbell) | 3 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 3 | 6 | 65% |
| 1 | 6+ | 65% | |
| Front Squat (Barbell) | 4 | 12 | @7 |
| Lat Pulldown | 3 | 12-15 | - |
| Leg Curl | 3 | 12-15 | - |
| Leg Extension | 3 | 12-15 | - |
| Cable Crunch | 3 | 12-15 | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 3 | 6 | 65% |
| 1 | 6+ | 65% | |
| Spoto Press | 4 | 12 | @7 |
| Tricep Extension (Cable) | 3 | 12-15 | - |
| Bicep Curl (Dumbbell) | 3 | 12-15 | - |
| Rear Delt Fly (Dumbbell) | 3 | 12-15 | - |
Week 3 · Base Wave 1
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 3 | 6 | 65% |
| 1 | 6+ | 65% | |
| Romanian Deadlift (Barbell) | 5 | 12 | @8 |
| Bent Over Row (Barbell) | 4 | 12-15 | - |
| Leg Curl | 4 | 12-15 | - |
| Leg Extension | 4 | 12-15 | - |
| Cable Crunch | 4 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 6 | 65% |
| 1 | 6+ | 65% | |
| Tempo Overhead Press | 5 | 12 | @8 |
| Tricep Extension (Cable) | 4 | 12-15 | - |
| Bicep Curl (Dumbbell) | 4 | 12-15 | - |
| Rear Delt Fly (Dumbbell) | 4 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 3 | 6 | 65% |
| 1 | 6+ | 65% | |
| Front Squat (Barbell) | 5 | 12 | @8 |
| Lat Pulldown | 4 | 12-15 | - |
| Leg Curl | 4 | 12-15 | - |
| Leg Extension | 4 | 12-15 | - |
| Cable Crunch | 4 | 12-15 | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 3 | 6 | 65% |
| 1 | 6+ | 65% | |
| Spoto Press | 5 | 12 | @8 |
| Tricep Extension (Cable) | 4 | 12-15 | - |
| Bicep Curl (Dumbbell) | 4 | 12-15 | - |
| Rear Delt Fly (Dumbbell) | 4 | 12-15 | - |
Week 4 · Base Wave 2
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 4 | 5 | 70% |
| 1 | 5+ | 70% | |
| Romanian Deadlift (Barbell) | 3 | 10 | @6 |
| Bent Over Row (Barbell) | 3 | 10-12 | - |
| Leg Curl | 3 | 10-12 | - |
| Leg Extension | 3 | 10-12 | - |
| Cable Crunch | 3 | 10-12 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 5 | 70% |
| 1 | 5+ | 70% | |
| Tempo Overhead Press | 3 | 10 | @6 |
| Tricep Extension (Cable) | 3 | 10-12 | - |
| Bicep Curl (Dumbbell) | 3 | 10-12 | - |
| Rear Delt Fly (Dumbbell) | 3 | 10-12 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 4 | 5 | 70% |
| 1 | 5+ | 70% | |
| Front Squat (Barbell) | 3 | 10 | @6 |
| Lat Pulldown | 3 | 10-12 | - |
| Leg Curl | 3 | 10-12 | - |
| Leg Extension | 3 | 10-12 | - |
| Cable Crunch | 3 | 10-12 | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 4 | 5 | 70% |
| 1 | 5+ | 70% | |
| Spoto Press | 3 | 10 | @6 |
| Tricep Extension (Cable) | 3 | 10-12 | - |
| Bicep Curl (Dumbbell) | 3 | 10-12 | - |
| Rear Delt Fly (Dumbbell) | 3 | 10-12 | - |
Week 5 · Base Wave 2
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 4 | 5 | 70% |
| 1 | 5+ | 70% | |
| Romanian Deadlift (Barbell) | 4 | 10 | @7 |
| Bent Over Row (Barbell) | 4 | 10-12 | - |
| Leg Curl | 4 | 10-12 | - |
| Leg Extension | 4 | 10-12 | - |
| Cable Crunch | 4 | 10-12 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 5 | 70% |
| 1 | 5+ | 70% | |
| Tempo Overhead Press | 4 | 10 | @7 |
| Tricep Extension (Cable) | 4 | 10-12 | - |
| Bicep Curl (Dumbbell) | 4 | 10-12 | - |
| Rear Delt Fly (Dumbbell) | 4 | 10-12 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 4 | 5 | 70% |
| 1 | 5+ | 70% | |
| Front Squat (Barbell) | 4 | 10 | @7 |
| Lat Pulldown | 4 | 10-12 | - |
| Leg Curl | 4 | 10-12 | - |
| Leg Extension | 4 | 10-12 | - |
| Cable Crunch | 4 | 10-12 | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 4 | 5 | 70% |
| 1 | 5+ | 70% | |
| Spoto Press | 4 | 10 | @7 |
| Tricep Extension (Cable) | 4 | 10-12 | - |
| Bicep Curl (Dumbbell) | 4 | 10-12 | - |
| Rear Delt Fly (Dumbbell) | 4 | 10-12 | - |
Week 6 · Base Wave 2
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 4 | 5 | 70% |
| 1 | 5+ | 70% | |
| Romanian Deadlift (Barbell) | 5 | 10 | @8 |
| Bent Over Row (Barbell) | 5 | 10-12 | - |
| Leg Curl | 5 | 10-12 | - |
| Leg Extension | 5 | 10-12 | - |
| Cable Crunch | 5 | 10-12 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 5 | 70% |
| 1 | 5+ | 70% | |
| Tempo Overhead Press | 5 | 10 | @8 |
| Tricep Extension (Cable) | 5 | 10-12 | - |
| Bicep Curl (Dumbbell) | 5 | 10-12 | - |
| Rear Delt Fly (Dumbbell) | 5 | 10-12 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 4 | 5 | 70% |
| 1 | 5+ | 70% | |
| Front Squat (Barbell) | 5 | 10 | @8 |
| Lat Pulldown | 5 | 10-12 | - |
| Leg Curl | 5 | 10-12 | - |
| Leg Extension | 5 | 10-12 | - |
| Cable Crunch | 5 | 10-12 | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 4 | 5 | 70% |
| 1 | 5+ | 70% | |
| Spoto Press | 5 | 10 | @8 |
| Tricep Extension (Cable) | 5 | 10-12 | - |
| Bicep Curl (Dumbbell) | 5 | 10-12 | - |
| Rear Delt Fly (Dumbbell) | 5 | 10-12 | - |
Week 7 · Base Wave 3
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 5 | 4 | 75% |
| 1 | 4+ | 75% | |
| Romanian Deadlift (Barbell) | 3 | 8 | @6 |
| Bent Over Row (Barbell) | 4 | 8-10 | - |
| Leg Curl | 4 | 8-10 | - |
| Leg Extension | 4 | 8-10 | - |
| Cable Crunch | 4 | 8-10 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 5 | 4 | 75% |
| 1 | 4+ | 75% | |
| Tempo Overhead Press | 3 | 8 | @6 |
| Tricep Extension (Cable) | 4 | 8-10 | - |
| Bicep Curl (Dumbbell) | 4 | 8-10 | - |
| Rear Delt Fly (Dumbbell) | 4 | 8-10 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 5 | 4 | 75% |
| 1 | 4+ | 75% | |
| Front Squat (Barbell) | 3 | 8 | @6 |
| Lat Pulldown | 4 | 8-10 | - |
| Leg Curl | 4 | 8-10 | - |
| Leg Extension | 4 | 8-10 | - |
| Cable Crunch | 4 | 8-10 | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 5 | 4 | 75% |
| 1 | 4+ | 75% | |
| Spoto Press | 3 | 8 | @6 |
| Tricep Extension (Cable) | 4 | 8-10 | - |
| Bicep Curl (Dumbbell) | 4 | 8-10 | - |
| Rear Delt Fly (Dumbbell) | 4 | 8-10 | - |
Week 8 · Base Wave 3
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 5 | 4 | 75% |
| 1 | 4+ | 75% | |
| Romanian Deadlift (Barbell) | 4 | 8 | @7 |
| Bent Over Row (Barbell) | 5 | 8-10 | - |
| Leg Curl | 5 | 8-10 | - |
| Leg Extension | 5 | 8-10 | - |
| Cable Crunch | 5 | 8-10 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 5 | 4 | 75% |
| 1 | 4+ | 75% | |
| Tempo Overhead Press | 4 | 8 | @7 |
| Tricep Extension (Cable) | 5 | 8-10 | - |
| Bicep Curl (Dumbbell) | 5 | 8-10 | - |
| Rear Delt Fly (Dumbbell) | 5 | 8-10 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 5 | 4 | 75% |
| 1 | 4+ | 75% | |
| Front Squat (Barbell) | 4 | 8 | @7 |
| Lat Pulldown | 5 | 8-10 | - |
| Leg Curl | 5 | 8-10 | - |
| Leg Extension | 5 | 8-10 | - |
| Cable Crunch | 5 | 8-10 | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 5 | 4 | 75% |
| 1 | 4+ | 75% | |
| Spoto Press | 4 | 8 | @7 |
| Tricep Extension (Cable) | 5 | 8-10 | - |
| Bicep Curl (Dumbbell) | 5 | 8-10 | - |
| Rear Delt Fly (Dumbbell) | 5 | 8-10 | - |
Week 9 · Base Wave 3
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 5 | 4 | 75% |
| 1 | 4+ | 75% | |
| Romanian Deadlift (Barbell) | 5 | 8 | @8 |
| Bent Over Row (Barbell) | 6 | 8-10 | - |
| Leg Curl | 6 | 8-10 | - |
| Leg Extension | 6 | 8-10 | - |
| Cable Crunch | 6 | 8-10 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 5 | 4 | 75% |
| 1 | 4+ | 75% | |
| Tempo Overhead Press | 4 | 8 | @8 |
| Tricep Extension (Cable) | 6 | 8-10 | - |
| Bicep Curl (Dumbbell) | 6 | 8-10 | - |
| Rear Delt Fly (Dumbbell) | 6 | 8-10 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 5 | 4 | 75% |
| 1 | 4+ | 75% | |
| Front Squat (Barbell) | 4 | 8 | @8 |
| Lat Pulldown | 6 | 8-10 | - |
| Leg Curl | 6 | 8-10 | - |
| Leg Extension | 6 | 8-10 | - |
| Cable Crunch | 6 | 8-10 | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 5 | 4 | 75% |
| 1 | 4+ | 75% | |
| Spoto Press | 4 | 8 | @8 |
| Tricep Extension (Cable) | 6 | 8-10 | - |
| Bicep Curl (Dumbbell) | 6 | 8-10 | - |
| Rear Delt Fly (Dumbbell) | 6 | 8-10 | - |
Week 10 · Peak Wave 1
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 4 | 3 | 80% |
| 1 | 3+ | 80% | |
| Deadlift (Paused) | 4 | 6 | @6 |
| Front Squat (Barbell) | 4 | 6 | @6 |
| Bent Over Row (Barbell) | 3 | 8-12 | - |
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 3 | 80% |
| 1 | 3+ | 80% | |
| Overhead Press (Barbell) | 4 | 6 | @6 |
| Spoto Press | 4 | 6 | @6 |
| Tricep Extension (Cable) | 3 | 8-12 | - |
| Rear Delt Fly (Dumbbell) | 3 | 8-12 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 4 | 3 | 80% |
| 1 | 3+ | 80% | |
| Box Squat (Barbell) | 4 | 6 | @6 |
| Romanian Deadlift (Barbell) | 4 | 6 | @6 |
| Lat Pulldown | 3 | 8-12 | - |
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 4 | 3 | 80% |
| 1 | 3+ | 80% | |
| Floor Press (Barbell) | 4 | 6 | @6 |
| Overhead Press (Barbell) | 4 | 6 | @6 |
| Tricep Extension (Cable) | 3 | 8-12 | - |
| Rear Delt Fly (Dumbbell) | 3 | 8-12 | - |
Week 11 · Peak Wave 1
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 2 | 3 | 80% |
| 1 | 3+ | 80% | |
| Deadlift (Paused) | 3 | 6 | @7 |
| Front Squat (Barbell) | 3 | 6 | @7 |
| Bent Over Row (Barbell) | 3 | 8-12 | - |
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 2 | 3 | 80% |
| 1 | 3+ | 80% | |
| Overhead Press (Barbell) | 3 | 6 | @7 |
| Spoto Press | 3 | 6 | @7 |
| Tricep Extension (Cable) | 3 | 8-12 | - |
| Rear Delt Fly (Dumbbell) | 3 | 8-12 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 3 | 80% |
| 1 | 3+ | 80% | |
| Box Squat (Barbell) | 3 | 6 | @7 |
| Romanian Deadlift (Barbell) | 3 | 6 | @7 |
| Lat Pulldown | 3 | 8-12 | - |
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 2 | 3 | 80% |
| 1 | 3+ | 80% | |
| Floor Press (Barbell) | 3 | 6 | @7 |
| Overhead Press (Barbell) | 3 | 6 | @7 |
| Tricep Extension (Cable) | 3 | 8-12 | - |
| Rear Delt Fly (Dumbbell) | 3 | 8-12 | - |
Week 12 · Peak Wave 1
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 1 | 3+ | 80% |
| Deadlift (Paused) | 2 | 6 | @8 |
| Front Squat (Barbell) | 2 | 6 | @8 |
| Bent Over Row (Barbell) | 3 | 8-12 | - |
| -- | |||
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 3+ | 80% |
| Overhead Press (Barbell) | 2 | 6 | @8 |
| Spoto Press | 2 | 6 | @8 |
| Tricep Extension (Cable) | 3 | 8-12 | - |
| Rear Delt Fly (Dumbbell) | 3 | 8-12 | - |
| -- | |||
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 1 | 3+ | 80% |
| Box Squat (Barbell) | 2 | 6 | @8 |
| Romanian Deadlift (Barbell) | 2 | 6 | @8 |
| Lat Pulldown | 3 | 8-12 | - |
| -- | |||
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 3+ | 80% |
| Floor Press (Barbell) | 2 | 6 | @8 |
| Overhead Press (Barbell) | 2 | 6 | @8 |
| Tricep Extension (Cable) | 3 | 8-12 | - |
| Rear Delt Fly (Dumbbell) | 3 | 8-12 | - |
| -- | |||
Week 13 · Peak Wave 2
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 4 | 2 | 85% |
| 1 | 2+ | 85% | |
| Deadlift (Paused) | 4 | 5 | @6 |
| Front Squat (Barbell) | 4 | 5 | @6 |
| Bent Over Row (Barbell) | 3 | 8-12 | - |
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 2 | 85% |
| 1 | 2+ | 85% | |
| Overhead Press (Barbell) | 4 | 5 | @6 |
| Spoto Press | 4 | 5 | @6 |
| Tricep Extension (Cable) | 3 | 8-12 | - |
| Rear Delt Fly (Dumbbell) | 3 | 8-12 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 4 | 2 | 85% |
| 1 | 2+ | 85% | |
| Box Squat (Barbell) | 4 | 5 | @6 |
| Romanian Deadlift (Barbell) | 4 | 5 | @6 |
| Lat Pulldown | 3 | 8-12 | - |
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 4 | 2 | 85% |
| 1 | 2+ | 85% | |
| Floor Press (Barbell) | 4 | 5 | @6 |
| Overhead Press (Barbell) | 4 | 5 | @6 |
| Tricep Extension (Cable) | 3 | 8-12 | - |
| Rear Delt Fly (Dumbbell) | 3 | 8-12 | - |
Week 14 · Peak Wave 2
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 2 | 2 | 85% |
| 1 | 2+ | 85% | |
| Deadlift (Paused) | 3 | 5 | @7 |
| Front Squat (Barbell) | 3 | 5 | @7 |
| Bent Over Row (Barbell) | 3 | 8-12 | - |
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 2 | 2 | 85% |
| 1 | 2+ | 85% | |
| Overhead Press (Barbell) | 3 | 5 | @7 |
| Spoto Press | 3 | 5 | @7 |
| Tricep Extension (Cable) | 3 | 8-12 | - |
| Rear Delt Fly (Dumbbell) | 3 | 8-12 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 2 | 85% |
| 1 | 2+ | 85% | |
| Box Squat (Barbell) | 3 | 5 | @7 |
| Romanian Deadlift (Barbell) | 3 | 5 | @7 |
| Lat Pulldown | 3 | 8-12 | - |
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 2 | 2 | 85% |
| 1 | 2+ | 85% | |
| Floor Press (Barbell) | 3 | 5 | @7 |
| Overhead Press (Barbell) | 3 | 5 | @7 |
| Tricep Extension (Cable) | 3 | 8-12 | - |
| Rear Delt Fly (Dumbbell) | 3 | 8-12 | - |
Week 15 · Peak Wave 2
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 1 | 2+ | 85% |
| Deadlift (Paused) | 2 | 5 | @8 |
| Front Squat (Barbell) | 2 | 5 | @8 |
| Bent Over Row (Barbell) | 3 | 8-12 | - |
| -- | |||
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 2+ | 85% |
| Overhead Press (Barbell) | 2 | 5 | @8 |
| Spoto Press | 2 | 5 | @8 |
| Tricep Extension (Cable) | 3 | 8-12 | - |
| Rear Delt Fly (Dumbbell) | 3 | 8-12 | - |
| -- | |||
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 1 | 2+ | 85% |
| Box Squat (Barbell) | 2 | 5 | @8 |
| Romanian Deadlift (Barbell) | 2 | 5 | @8 |
| Lat Pulldown | 3 | 8-12 | - |
| -- | |||
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 2+ | 85% |
| Floor Press (Barbell) | 2 | 5 | @8 |
| Overhead Press (Barbell) | 2 | 5 | @8 |
| Tricep Extension (Cable) | 3 | 8-12 | - |
| Rear Delt Fly (Dumbbell) | 3 | 8-12 | - |
| -- | |||
Week 16 · Peak Wave 3
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 4 | 1 | 90% |
| 1 | 1+ | 90% | |
| Deadlift (Paused) | 4 | 4 | @6 |
| Front Squat (Barbell) | 4 | 4 | @6 |
| -- | |||
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 1 | 90% |
| 1 | 1+ | 90% | |
| Overhead Press (Barbell) | 4 | 4 | @6 |
| Spoto Press | 4 | 4 | @6 |
| -- | |||
| -- | |||
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 4 | 1 | 90% |
| 1 | 1+ | 90% | |
| Box Squat (Barbell) | 4 | 4 | @6 |
| Romanian Deadlift (Barbell) | 4 | 4 | @6 |
| -- | |||
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 4 | 1 | 90% |
| 1 | 1+ | 90% | |
| Floor Press (Barbell) | 4 | 4 | @6 |
| Overhead Press (Barbell) | 4 | 4 | @6 |
| -- | |||
| -- | |||
Week 17 · Peak Wave 3
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 2 | 1 | 90% |
| 1 | 1+ | 90% | |
| Deadlift (Paused) | 3 | 4 | @7 |
| Front Squat (Barbell) | 3 | 4 | @7 |
| -- | |||
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 2 | 1 | 90% |
| 1 | 1+ | 90% | |
| Overhead Press (Barbell) | 3 | 4 | @7 |
| Spoto Press | 3 | 4 | @7 |
| -- | |||
| -- | |||
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 1 | 90% |
| 1 | 1+ | 90% | |
| Box Squat (Barbell) | 3 | 4 | @7 |
| Romanian Deadlift (Barbell) | 3 | 4 | @7 |
| -- | |||
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 2 | 1 | 90% |
| 1 | 1+ | 90% | |
| Floor Press (Barbell) | 3 | 4 | @7 |
| Overhead Press (Barbell) | 3 | 4 | @7 |
| -- | |||
| -- | |||
Week 18 · Peak Wave 3
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 1 | 1+ | 90% |
| Deadlift (Paused) | 2 | 4 | @8 |
| Front Squat (Barbell) | 2 | 4 | @8 |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 1+ | 90% |
| Overhead Press (Barbell) | 2 | 4 | @8 |
| Spoto Press | 2 | 4 | @8 |
| -- | |||
| -- | |||
| -- | |||
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deadlift (Barbell) | 1 | 1+ | 90% |
| Box Squat (Barbell) | 2 | 4 | @8 |
| Romanian Deadlift (Barbell) | 2 | 4 | @8 |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 1+ | 90% |
| Floor Press (Barbell) | 2 | 4 | @8 |
| Overhead Press (Barbell) | 2 | 4 | @8 |
| -- | |||
| -- | |||
| -- | |||
Week 19 · Test / Meet
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Deload SBD | 1 | 1 | - |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Squat (Barbell) | 1 | 1 | - |
| Bench Press (Barbell) | 1 | 1 | - |
| Deadlift (Barbell) | 1 | 1 | - |
| -- | |||
| -- | |||
| -- | |||
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
What People Are Saying
4.6/5
william H.Man, 55
4 weeks complete
30 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good program
an hour ago
BrianMan, 27
16 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I went into the program with the hope of making a big push to a 500 squat and 500 deadlift, and if I finally rounded it off with a 315 bench that would’ve been just a nice bonus. As someone who normally loves his heavy triples and had been running 5/3/1 for the better part of 3 years when I first read the program I was skeptical as to how running sets of 6 with 300 was going to help put 40 pounds on my squat, but by the end of the first wave I understood that volume like we see in bullmastiff was exactly what I needed to finally break through. Due to time constraints it was difficult to do every prescribed set so to an extent I had to prioritize and occasionally rotate the accessories but overall I felt they contributed nicely to the progression of the main lifts. I wound up hitting my 500 squat (+40lbs) and 315 bench (+15lbs) after the first peak wave, a 505 deadlift (+~45lbs) after the second peak wave. I’ll say one big modification I made is I adjusted my maxes between the last base wave and first peak wave to my new theoretical (averaged the last base wave’s mathematical maxes) which wound up working out for the better for me personally although MMV. Thanks daddy bromley for writing a top tier program.
a day ago
Austin M.Man, 45
4 weeks complete
15 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Great program for power building. More volume than I was expecting going in which can lead to long workouts on some of the days. It can also take a toll on your body if you go hard and are not a young buck. Would definitely recommend!
a day ago
Dan MMan, 28
2 weeks complete
9 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Really enjoying the program so far, I like the mixture of heavier compound movements with high rep accessories.
I am somewhat limited with my garage gym equipment so have had to make several movement changes for the accessories.
My only complaint/suggestion is some guidance on RPE ranges and progression schemes for the accessory movements.
Overall up to this point, I would recommend this program for anyone looking wanting quick and efficient workouts.
2 days ago
Daniel L.Man, 24
4 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This program is quite good at getting you used to auto-regulating. Great at improving form, I like that It also accounts for muscle exhaustion and peaking by adding a deload scheme in place. I add calf raises to each lower day as there isn't any exercise that directly targets them and also I have small calves that need extra attention. Appreciate that the program has ab exercises as well. I wish it would have more guidance on how to regulate weight for accessory exercises.
3 days ago
ScottMan, 24
4 weeks complete
4 years of prior experience
Marginal modifications
Just starting the program so can’t speak to efficacy, but I can say that I’m really liking wave periodization. I hadn’t tried it before, and it’s extremely fun and taxing. Excited to see if my maxes increase after the peak phases.
5 days ago
Eric D.Man, 40
6 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I'm not even close to the finish line of nineteen weeks total but I am enjoying the program and seeing progress. I like the wave periodization and AMRAP's determine the ratcheting up of weight from week to week on the main lifts.
5 days ago
Luka UrodaMan, 38
4 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Good program, maybe i would like more volume in first phase, but gains are great, both strength and size. Full recomendations!
6 days ago
MaxMan, 32
4 weeks complete
1 year of prior experience
No modifications
I’m only starting week 4 but this program is insane. The volume is out of control, and anyone who claims the early weeks are too easy just isn’t pushing their limit. When you squat 20 reps to failure after 3 work sets of 6 reps, every additional rep of every exercise in the session will feel like hell. If it’s easy, you did not take the ap in amrap seriously enough. In my first week I got 20 reps on my 65% squat and 19 on my 65% deadlift. I couldn’t complete the rest of the workout, but did as much as I could.
7 days ago
Turtle Man, 18
6 weeks complete
1.6 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
P good
8 days ago
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.