Bullmastiff
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.
Coach | Alex Bromley |
Level | Intermediate |
Equipment | Full Gym |
Time Per Workout | 75 minutes |
Days Per Week | 4 days |
Program Length | 19 weeks |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
-- | |||
-- |
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 | - |
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 | - |
-- | |||
-- |
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 | - |
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 | - |
-- | |||
-- |
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 | - |
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 | - |
-- | |||
-- |
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 | - |
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 | - |
-- | |||
-- | |||
-- |
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 | - |
-- |
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 | - |
-- | |||
-- | |||
-- |
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 | - |
-- |
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 | - |
-- | |||
-- |
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 | - |
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 | - |
-- | |||
-- |
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 | - |
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 | - |
-- | |||
-- |
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 | - |
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 | - |
-- | |||
-- |
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 | - |
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 | - |
-- | |||
-- | |||
-- |
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 | - |
-- |
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 | - |
-- | |||
-- | |||
-- |
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 | - |
-- |
Exercise | Sets | Reps | Intensity |
---|---|---|---|
Squat (Barbell) | 4 | 1 | 90% |
1 | 1+ | 90% | |
Deadlift (Paused) | 4 | 4 | @6 |
Front Squat (Barbell) | 4 | 4 | @6 |
-- | |||
-- | |||
-- |
Exercise | Sets | Reps | Intensity |
---|---|---|---|
Bench Press (Barbell) | 4 | 1 | 90% |
1 | 1+ | 90% | |
Overhead Press (Barbell) | 4 | 4 | @6 |
Spoto Press | 4 | 4 | @6 |
-- | |||
-- |
Exercise | Sets | Reps | Intensity |
---|---|---|---|
Deadlift (Barbell) | 4 | 1 | 90% |
1 | 1+ | 90% | |
Box Squat (Barbell) | 4 | 4 | @6 |
Romanian Deadlift (Barbell) | 4 | 4 | @6 |
-- | |||
-- | |||
-- |
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 |
-- | |||
-- |
Exercise | Sets | Reps | Intensity |
---|---|---|---|
Squat (Barbell) | 2 | 1 | 90% |
1 | 1+ | 90% | |
Deadlift (Paused) | 3 | 4 | @7 |
Front Squat (Barbell) | 3 | 4 | @7 |
-- | |||
-- | |||
-- |
Exercise | Sets | Reps | Intensity |
---|---|---|---|
Bench Press (Barbell) | 2 | 1 | 90% |
1 | 1+ | 90% | |
Overhead Press (Barbell) | 3 | 4 | @7 |
Spoto Press | 3 | 4 | @7 |
-- | |||
-- |
Exercise | Sets | Reps | Intensity |
---|---|---|---|
Deadlift (Barbell) | 2 | 1 | 90% |
1 | 1+ | 90% | |
Box Squat (Barbell) | 3 | 4 | @7 |
Romanian Deadlift (Barbell) | 3 | 4 | @7 |
-- | |||
-- | |||
-- |
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 |
-- | |||
-- |
Exercise | Sets | Reps | Intensity |
---|---|---|---|
Squat (Barbell) | 1 | 1+ | 90% |
Deadlift (Paused) | 2 | 4 | @8 |
Front Squat (Barbell) | 2 | 4 | @8 |
-- | |||
-- | |||
-- | |||
-- |
Exercise | Sets | Reps | Intensity |
---|---|---|---|
Bench Press (Barbell) | 1 | 1+ | 90% |
Overhead Press (Barbell) | 2 | 4 | @8 |
Spoto Press | 2 | 4 | @8 |
-- | |||
-- | |||
-- |
Exercise | Sets | Reps | Intensity |
---|---|---|---|
Deadlift (Barbell) | 1 | 1+ | 90% |
Box Squat (Barbell) | 2 | 4 | @8 |
Romanian Deadlift (Barbell) | 2 | 4 | @8 |
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Exercise | Sets | Reps | Intensity |
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Overhead Press (Barbell) | 1 | 1+ | 90% |
Floor Press (Barbell) | 2 | 4 | @8 |
Overhead Press (Barbell) | 2 | 4 | @8 |
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Exercise | Sets | Reps | Intensity |
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Deload SBD | 1 | 1 | - |
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Exercise | Sets | Reps | Intensity |
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Squat (Barbell) | 1 | 1 | - |
Bench Press (Barbell) | 1 | 1 | - |
Deadlift (Barbell) | 1 | 1 | - |
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Exercise | Sets | Reps | RPE |
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Exercise | Sets | Reps | RPE |
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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.