Bullmastiff
Pack on serious strength and size with this 3-week wave structure with a base and a peak phase
Overview
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.
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
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.
Who it's for
Reviews
Best program I tried so far. Deadlift went down, squat went up 10lbs and bench stayed the same. Objectively thats atrocious but the wave progression model is good and I saw change within the first 6 weeks. After that everything stalled or went down.
Solid program for an advanced lifter who wants something simple and effective.
This program is extremely difficult but I have had great success with it. I started the program with my 1 rm about 80% of my true 1 rm. About halfway through the program I increased my 1 rm to what I thought it really was and that’s when I started to see major progress. This was a great plateau breaker. I do add a deload week before starting my last 3 week cycle because I started to feel some strain in my left hamstring. I ate in a surplus and was religious about protein and sleep. So many people have commented on seeing my size increase. I am going to cut once I’m done with the program to lean back out and see how much lean mass I truly gained. I gained about 20 lbs total mass, but I’m starting to look a little too chunky. I guess I don’t care too much because almost every week I’m setting new pr’s. Highly recommend this workout if you have the bandwidth to handle it.
This program pushed me to pursue variations and blind spots that I had not addressed, and allowed me to engage with weights at levels I had been plateuing with for 2 years now. My initial thoughts were that this was too challenging, however as I put my faith in the programming my body adapted and I was surprised at the comfort of my back and core with weights that normally left me unstable and unable to grind sufficiently. All around, this program prepared me from angles I have never been prepared in and revolutionized my approach to training.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6 reps | 65% |
| 1 | 6+ reps | 65% | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 12 reps | @6 |
| 3 | Bent Over Row (Barbell) | 2 | 12–15 reps | — |
| 4 | Leg Curl | 2 | 12–15 reps | — |
| 5 | Leg Extension | 2 | 12–15 reps | — |
| 6 | Cable Crunch | 2 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | 65% |
| 1 | 6+ reps | 65% | ||
| 2 | Tempo Overhead Press | 3 | 12 reps | @6 |
| 3 | Tricep Extension (Cable) | 2 | 12–15 reps | — |
| 4 | Bicep Curl (Dumbbell) | 2 | 12–15 reps | — |
| 5 | Rear Delt Fly (Dumbbell) | 2 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6 reps | 65% |
| 1 | 6+ reps | 65% | ||
| 2 | Front Squat (Barbell) | 3 | 12 reps | @6 |
| 3 | Lat Pulldown | 2 | 12–15 reps | — |
| 4 | Leg Curl | 2 | 12–15 reps | — |
| 5 | Leg Extension | 2 | 12–15 reps | — |
| 6 | Cable Crunch | 2 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 6 reps | 65% |
| 1 | 6+ reps | 65% | ||
| 2 | Spoto Press | 3 | 12 reps | @6 |
| 3 | Tricep Extension (Cable) | 2 | 12–15 reps | — |
| 4 | Bicep Curl (Dumbbell) | 2 | 12–15 reps | — |
| 5 | Rear Delt Fly (Dumbbell) | 2 | 12–15 reps | — |
Weeks 2–19 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, Bullmastiff is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 19 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 75 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Bullmastiff is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 19 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Bullmastiff is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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