684 reviews for Bullmastiff
Bullmastiff is 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.
don fie
Man, 503 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
I would wait until the cycle completes but the program wants a review. I have completed the first three weeks, just did week one squat day of the second three week cycle. Background. 50 years old, had back issues but I have been steadily doing squat bench deadlift for about three years. Lots of low rep training, most would be 6 reps. Have done a 415 squat and a 485 deadlift. 285 bench But damaged a rotator and took several months off completely, trying to get back to it. This program is pretty beastly. First week, yawn. 3x12 accessories and a 4x6 squat day? Easy work. Plus you start at 65% of max so that nothing. But the auto regulation is real. I went from a 265 squat day to a 330 squat day from the extra reps. You add to the next week based on how many more that the goal you completed last week. I really like that, it’s different from powerlifting. Then you add a set to each accessory. Third week was a GRIND. 5x12 on rows, leg curl and extension, snatch grip DL, etc. I was beat up. 4th week you reset so it’s a nice day. And the reap go down as you move through it. So far I am digging it, it’s for sure increasing my work capacity. I’m a fat pig so I can’t say about muscles but you are hitting all the vanity and important ones. Give it 18 weeks and see how it goes.
Kristophor H.
Man, 493 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I am loving this program as it involves controlling fatigue. I have no idea how to do that as I was burning out on other programs.
Danilo Vacic
Man, 355 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Not yet done with the program. Currently on week 7 of base faze. Great result so far. Been following the program almost completely as written. A big modification i made is i train 3x per week and those few extra days for recovery are very beneficial. Will write a more detailed review with weigjts on each lift once i finish the whole program
Rune
Man, 423 weeks complete
4 years of prior experience
As expected strength gains
Less than expected muscle gains
I like the way of progression of only going up, if I go above the target reps. It’s a nice touch and the biggest thing I’ve gotten out of it. I do believe the days with Squat, Bulgarian Deadlifts AND THEN Bend Over Rows are too tough, I’ve had to change the sequence in order to not kill my lower back. Or maybe I’m just weak :’)
Ben G.
Man, 2818 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
The program did a great job of keeping me "in the pocket". I enjoyed the variety in exercise selection and rep ranges. Good stuff, I'm going to run it again. I made 2.5 kilo PRs on squat, bench and overhead (push) and a 10 kilo PR on deadlift. S/B/D/O 152.5/127.5/230/95
Maksim Gurbanov
Man, 2119 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
Very interesting program. It's good for understanding the principles of programming. Also good gains in my main lifts Squat 225 -> 240 kgs Bench 165 ->170 kgs Deadlift 270 -> 290 kgs Added more arm exercises on upper days, also extra pull ups and dips(had a great progress in those too) . I wish I had added some chest accessory. Definitely recommend this program for getting stronger and bigger.
Man, 35
11 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
On week 12. Blown away at the amount of progress I’ve made so far.
David H.
Man, 243 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Enjoyed the rep ranges. Not a bunch of volume more strictly focused on raw strength building. You get tired by giving all your effort instead of doing 1000 reps of volume then being tired by exhaustion
G W.
Woman, 257 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Great programme for anyone who has grown out of their "newbie phase" and ready for a challenge.
carter B.
Man, 195 weeks complete
7 years of prior experience
More than expected strength gains
As expected muscle gains
Bench press went from 205 to 275 within a few weeks. Not even joking