Bullmastiff

(550 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
CoachAlex Bromleyverified coach
LevelIntermediate
GoalPowerbuilding, Powerlifting, Bodybuilding
EquipmentFull Gym
Time Per Workout75 minutes
Days Per Week4 days
Program Length19 weeks
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Week 1 · Base Wave 1
Day 1
ExerciseSetsReps
Squat (Barbell)3
6
1
6+
Romanian Deadlift (Barbell)3
12
Bent Over Row (Barbell)2
12-15
Leg Curl2
12-15
Leg Extension2
12-15
Cable Crunch2
12-15
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
6
1
6+
Tempo Overhead Press3
12
Tricep Extension (Cable)2
12-15
Bicep Curl (Dumbbell)2
12-15
Rear Delt Fly (Dumbbell)2
12-15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
6
1
6+
Front Squat (Barbell)3
12
Lat Pulldown2
12-15
Leg Curl2
12-15
Leg Extension2
12-15
Cable Crunch2
12-15
Day 4
ExerciseSetsReps
Overhead Press (Barbell)3
6
1
6+
Spoto Press3
12
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
ExerciseSetsReps
Squat (Barbell)3
6
1
6+
Romanian Deadlift (Barbell)4
12
Bent Over Row (Barbell)3
12-15
Leg Curl3
12-15
Leg Extension3
12-15
Cable Crunch3
12-15
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
6
1
6+
Tempo Overhead Press4
12
Tricep Extension (Cable)3
12-15
Bicep Curl (Dumbbell)3
12-15
Rear Delt Fly (Dumbbell)3
12-15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
6
1
6+
Front Squat (Barbell)4
12
Lat Pulldown3
12-15
Leg Curl3
12-15
Leg Extension3
12-15
Cable Crunch3
12-15
Day 4
ExerciseSetsReps
Overhead Press (Barbell)3
6
1
6+
Spoto Press4
12
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
ExerciseSetsReps
Squat (Barbell)3
6
1
6+
Romanian Deadlift (Barbell)5
12
Bent Over Row (Barbell)4
12-15
Leg Curl4
12-15
Leg Extension4
12-15
Cable Crunch4
12-15
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
6
1
6+
Tempo Overhead Press5
12
Tricep Extension (Cable)4
12-15
Bicep Curl (Dumbbell)4
12-15
Rear Delt Fly (Dumbbell)4
12-15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
6
1
6+
Front Squat (Barbell)5
12
Lat Pulldown4
12-15
Leg Curl4
12-15
Leg Extension4
12-15
Cable Crunch4
12-15
Day 4
ExerciseSetsReps
Overhead Press (Barbell)3
6
1
6+
Spoto Press5
12
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
ExerciseSetsReps
Squat (Barbell)4
5
1
5+
Romanian Deadlift (Barbell)3
10
Bent Over Row (Barbell)3
10-12
Leg Curl3
10-12
Leg Extension3
10-12
Cable Crunch3
10-12
Day 2
ExerciseSetsReps
Bench Press (Barbell)4
5
1
5+
Tempo Overhead Press3
10
Tricep Extension (Cable)3
10-12
Bicep Curl (Dumbbell)3
10-12
Rear Delt Fly (Dumbbell)3
10-12
Day 3
ExerciseSetsReps
Deadlift (Barbell)4
5
1
5+
Front Squat (Barbell)3
10
Lat Pulldown3
10-12
Leg Curl3
10-12
Leg Extension3
10-12
Cable Crunch3
10-12
Day 4
ExerciseSetsReps
Overhead Press (Barbell)4
5
1
5+
Spoto Press3
10
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
ExerciseSetsReps
Squat (Barbell)4
5
1
5+
Romanian Deadlift (Barbell)4
10
Bent Over Row (Barbell)4
10-12
Leg Curl4
10-12
Leg Extension4
10-12
Cable Crunch4
10-12
Day 2
ExerciseSetsReps
Bench Press (Barbell)4
5
1
5+
Tempo Overhead Press4
10
Tricep Extension (Cable)4
10-12
Bicep Curl (Dumbbell)4
10-12
Rear Delt Fly (Dumbbell)4
10-12
Day 3
ExerciseSetsReps
Deadlift (Barbell)4
5
1
5+
Front Squat (Barbell)4
10
Lat Pulldown4
10-12
Leg Curl4
10-12
Leg Extension4
10-12
Cable Crunch4
10-12
Day 4
ExerciseSetsReps
Overhead Press (Barbell)4
5
1
5+
Spoto Press4
10
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
ExerciseSetsReps
Squat (Barbell)4
5
1
5+
Romanian Deadlift (Barbell)5
10
Bent Over Row (Barbell)5
10-12
Leg Curl5
10-12
Leg Extension5
10-12
Cable Crunch5
10-12
Day 2
ExerciseSetsReps
Bench Press (Barbell)4
5
1
5+
Tempo Overhead Press5
10
Tricep Extension (Cable)5
10-12
Bicep Curl (Dumbbell)5
10-12
Rear Delt Fly (Dumbbell)5
10-12
Day 3
ExerciseSetsReps
Deadlift (Barbell)4
5
1
5+
Front Squat (Barbell)5
10
Lat Pulldown5
10-12
Leg Curl5
10-12
Leg Extension5
10-12
Cable Crunch5
10-12
Day 4
ExerciseSetsReps
Overhead Press (Barbell)4
5
1
5+
Spoto Press5
10
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
ExerciseSetsReps
Squat (Barbell)5
4
1
4+
Romanian Deadlift (Barbell)3
8
Bent Over Row (Barbell)4
8-10
Leg Curl4
8-10
Leg Extension4
8-10
Cable Crunch4
8-10
Day 2
ExerciseSetsReps
Bench Press (Barbell)5
4
1
4+
Tempo Overhead Press3
8
Tricep Extension (Cable)4
8-10
Bicep Curl (Dumbbell)4
8-10
Rear Delt Fly (Dumbbell)4
8-10
Day 3
ExerciseSetsReps
Deadlift (Barbell)5
4
1
4+
Front Squat (Barbell)3
8
Lat Pulldown4
8-10
Leg Curl4
8-10
Leg Extension4
8-10
Cable Crunch4
8-10
Day 4
ExerciseSetsReps
Overhead Press (Barbell)5
4
1
4+
Spoto Press3
8
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
ExerciseSetsReps
Squat (Barbell)5
4
1
4+
Romanian Deadlift (Barbell)4
8
Bent Over Row (Barbell)5
8-10
Leg Curl5
8-10
Leg Extension5
8-10
Cable Crunch5
8-10
Day 2
ExerciseSetsReps
Bench Press (Barbell)5
4
1
4+
Tempo Overhead Press4
8
Tricep Extension (Cable)5
8-10
Bicep Curl (Dumbbell)5
8-10
Rear Delt Fly (Dumbbell)5
8-10
Day 3
ExerciseSetsReps
Deadlift (Barbell)5
4
1
4+
Front Squat (Barbell)4
8
Lat Pulldown5
8-10
Leg Curl5
8-10
Leg Extension5
8-10
Cable Crunch5
8-10
Day 4
ExerciseSetsReps
Overhead Press (Barbell)5
4
1
4+
Spoto Press4
8
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
ExerciseSetsReps
Squat (Barbell)5
4
1
4+
Romanian Deadlift (Barbell)5
8
Bent Over Row (Barbell)6
8-10
Leg Curl6
8-10
Leg Extension6
8-10
Cable Crunch6
8-10
Day 2
ExerciseSetsReps
Bench Press (Barbell)5
4
1
4+
Tempo Overhead Press4
8
Tricep Extension (Cable)6
8-10
Bicep Curl (Dumbbell)6
8-10
Rear Delt Fly (Dumbbell)6
8-10
Day 3
ExerciseSetsReps
Deadlift (Barbell)5
4
1
4+
Front Squat (Barbell)4
8
Lat Pulldown6
8-10
Leg Curl6
8-10
Leg Extension6
8-10
Cable Crunch6
8-10
Day 4
ExerciseSetsReps
Overhead Press (Barbell)5
4
1
4+
Spoto Press4
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
ExerciseSetsReps
Squat (Barbell)4
3
1
3+
Deadlift (Paused)4
6
Front Squat (Barbell)4
6
Bent Over Row (Barbell)3
8-12
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)4
3
1
3+
Overhead Press (Barbell)4
6
Spoto Press4
6
Tricep Extension (Cable)3
8-12
Rear Delt Fly (Dumbbell)3
8-12
Day 3
ExerciseSetsReps
Deadlift (Barbell)4
3
1
3+
Box Squat (Barbell)4
6
Romanian Deadlift (Barbell)4
6
Lat Pulldown3
8-12
--
--
Day 4
ExerciseSetsReps
Overhead Press (Barbell)4
3
1
3+
Floor Press (Barbell)4
6
Overhead Press (Barbell)4
6
Tricep Extension (Cable)3
8-12
Rear Delt Fly (Dumbbell)3
8-12
Week 11 · Peak Wave 1
Day 1
ExerciseSetsReps
Squat (Barbell)2
3
1
3+
Deadlift (Paused)3
6
Front Squat (Barbell)3
6
Bent Over Row (Barbell)3
8-12
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)2
3
1
3+
Overhead Press (Barbell)3
6
Spoto Press3
6
Tricep Extension (Cable)3
8-12
Rear Delt Fly (Dumbbell)3
8-12
Day 3
ExerciseSetsReps
Deadlift (Barbell)2
3
1
3+
Box Squat (Barbell)3
6
Romanian Deadlift (Barbell)3
6
Lat Pulldown3
8-12
--
--
Day 4
ExerciseSetsReps
Overhead Press (Barbell)2
3
1
3+
Floor Press (Barbell)3
6
Overhead Press (Barbell)3
6
Tricep Extension (Cable)3
8-12
Rear Delt Fly (Dumbbell)3
8-12
Week 12 · Peak Wave 1
Day 1
ExerciseSetsReps
Squat (Barbell)1
3+
Deadlift (Paused)2
6
Front Squat (Barbell)2
6
Bent Over Row (Barbell)3
8-12
--
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
3+
Overhead Press (Barbell)2
6
Spoto Press2
6
Tricep Extension (Cable)3
8-12
Rear Delt Fly (Dumbbell)3
8-12
--
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
3+
Box Squat (Barbell)2
6
Romanian Deadlift (Barbell)2
6
Lat Pulldown3
8-12
--
--
--
Day 4
ExerciseSetsReps
Overhead Press (Barbell)1
3+
Floor Press (Barbell)2
6
Overhead Press (Barbell)2
6
Tricep Extension (Cable)3
8-12
Rear Delt Fly (Dumbbell)3
8-12
--
Week 13 · Peak Wave 2
Day 1
ExerciseSetsReps
Squat (Barbell)4
2
1
2+
Deadlift (Paused)4
5
Front Squat (Barbell)4
5
Bent Over Row (Barbell)3
8-12
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)4
2
1
2+
Overhead Press (Barbell)4
5
Spoto Press4
5
Tricep Extension (Cable)3
8-12
Rear Delt Fly (Dumbbell)3
8-12
Day 3
ExerciseSetsReps
Deadlift (Barbell)4
2
1
2+
Box Squat (Barbell)4
5
Romanian Deadlift (Barbell)4
5
Lat Pulldown3
8-12
--
--
Day 4
ExerciseSetsReps
Overhead Press (Barbell)4
2
1
2+
Floor Press (Barbell)4
5
Overhead Press (Barbell)4
5
Tricep Extension (Cable)3
8-12
Rear Delt Fly (Dumbbell)3
8-12
Week 14 · Peak Wave 2
Day 1
ExerciseSetsReps
Squat (Barbell)2
2
1
2+
Deadlift (Paused)3
5
Front Squat (Barbell)3
5
Bent Over Row (Barbell)3
8-12
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)2
2
1
2+
Overhead Press (Barbell)3
5
Spoto Press3
5
Tricep Extension (Cable)3
8-12
Rear Delt Fly (Dumbbell)3
8-12
Day 3
ExerciseSetsReps
Deadlift (Barbell)2
2
1
2+
Box Squat (Barbell)3
5
Romanian Deadlift (Barbell)3
5
Lat Pulldown3
8-12
--
--
Day 4
ExerciseSetsReps
Overhead Press (Barbell)2
2
1
2+
Floor Press (Barbell)3
5
Overhead Press (Barbell)3
5
Tricep Extension (Cable)3
8-12
Rear Delt Fly (Dumbbell)3
8-12
Week 15 · Peak Wave 2
Day 1
ExerciseSetsReps
Squat (Barbell)1
2+
Deadlift (Paused)2
5
Front Squat (Barbell)2
5
Bent Over Row (Barbell)3
8-12
--
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
2+
Overhead Press (Barbell)2
5
Spoto Press2
5
Tricep Extension (Cable)3
8-12
Rear Delt Fly (Dumbbell)3
8-12
--
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
2+
Box Squat (Barbell)2
5
Romanian Deadlift (Barbell)2
5
Lat Pulldown3
8-12
--
--
--
Day 4
ExerciseSetsReps
Overhead Press (Barbell)1
2+
Floor Press (Barbell)2
5
Overhead Press (Barbell)2
5
Tricep Extension (Cable)3
8-12
Rear Delt Fly (Dumbbell)3
8-12
--
Week 16 · Peak Wave 3
Day 1
ExerciseSetsReps
Squat (Barbell)4
1
1
1+
Deadlift (Paused)4
4
Front Squat (Barbell)4
4
--
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)4
1
1
1+
Overhead Press (Barbell)4
4
Spoto Press4
4
--
--
Day 3
ExerciseSetsReps
Deadlift (Barbell)4
1
1
1+
Box Squat (Barbell)4
4
Romanian Deadlift (Barbell)4
4
--
--
--
Day 4
ExerciseSetsReps
Overhead Press (Barbell)4
1
1
1+
Floor Press (Barbell)4
4
Overhead Press (Barbell)4
4
--
--
Week 17 · Peak Wave 3
Day 1
ExerciseSetsReps
Squat (Barbell)2
1
1
1+
Deadlift (Paused)3
4
Front Squat (Barbell)3
4
--
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)2
1
1
1+
Overhead Press (Barbell)3
4
Spoto Press3
4
--
--
Day 3
ExerciseSetsReps
Deadlift (Barbell)2
1
1
1+
Box Squat (Barbell)3
4
Romanian Deadlift (Barbell)3
4
--
--
--
Day 4
ExerciseSetsReps
Overhead Press (Barbell)2
1
1
1+
Floor Press (Barbell)3
4
Overhead Press (Barbell)3
4
--
--
Week 18 · Peak Wave 3
Day 1
ExerciseSetsReps
Squat (Barbell)1
1+
Deadlift (Paused)2
4
Front Squat (Barbell)2
4
--
--
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
1+
Overhead Press (Barbell)2
4
Spoto Press2
4
--
--
--
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
1+
Box Squat (Barbell)2
4
Romanian Deadlift (Barbell)2
4
--
--
--
--
Day 4
ExerciseSetsReps
Overhead Press (Barbell)1
1+
Floor Press (Barbell)2
4
Overhead Press (Barbell)2
4
--
--
--
Week 19 · Test / Meet
Day 1
ExerciseSetsReps
Deload SBD1
1
--
--
--
--
--
--
Day 2
ExerciseSetsReps
Squat (Barbell)1
1
Bench Press (Barbell)1
1
Deadlift (Barbell)1
1
--
--
--
Day 3
ExerciseSetsReps
--
--
--
--
--
--
--
Day 4
ExerciseSetsReps
--
--
--
--
--
--
What People Are Saying
4.4/ 5
Randy E.Man, 35
5 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Week 6 day 1. 30 heavy sets for legs. What the f@ck? How is this supposed to be accomplished in under 2 hours?
3 days ago
Jorge B.Man, 27
17 weeks complete
7 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Highly recommend, loads of strength gained, will be carrying out the program again some time.
3 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.