695 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.
Larry
Man, 5611 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
First time running BullMastiff. Love the self regulation through the AMRAPS. Percentage based increases in main lifts keeps the guess work, as well as the ego, in check. Love the long ramp up on the 19 week program. At 55 years old it has helped me stay injury free. I loved this program so much that I currently plan on running this program back to back.
That One Guy
Man, 409 weeks complete
8 years of prior experience
More than expected strength gains
Less than expected muscle gains
Just started Week 10. Still strong and getting stronger so far.
Jef P.
Man, 205 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Great program so far. The last weeks of the 3 first waves are hard (especially week 6 and 9) but you'll survive it.
Danny M.
Man, 187 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
It was a great work out and it helped me with my swimming honest my legs got stronger
Tyson B.
Man, 369 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
A great program to break platues. Allows for some exercise replacement to make home gym workouts feasible. Works through 9 weeks of volume based bodybuilding esc blocks before starting into the peaking phase. (Starting that this week)
Maksym L.
Man, 3417 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
The block periodization scheme really makes it manageable in terms of fatigue to strength gain ratio. I do add in more accessories and do 2 full days of additional bodybuilding exercises, so I end up with four days of program workouts per week, two days of additional accessories and then one day of rest. Great program.
Jonas
Man, 333 weeks complete
8 years of prior experience
Less than expected strength gains
As expected muscle gains
Auto Progression after Amrap sets
Keith C.
Man7 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
I am really enjoying the program. I look forward to each week's training and that's something that hasn't happened in some of the other programs I've tried. One commentor stated that they train only 3 days a week. That was my modification as well. I also traded out a couple of the exercises for similar exercises as they provide better stimulus for me -- more dumbbells than barbells. All in all I feel that this program has really worked for me. I was stuck in the 90 - 100 lbs dumbbell range for dumbbell bench, now pushing 110s in week 7. I'm 66 -- older guys, don't be afraid to use this type of program to build strength and grow!
MattG
Man, 465 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Sensational program, great strategy that I never knew existed. I am 45 years old and have turned my body around, even after hitting the gym regularly.
Mathew P.
Man, 285 weeks complete
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Lost some upper body strength, leg strength has definitely improved