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Bullmastiff
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Pack on serious strength and size with this 3-week wave structure with a base and a peak phase
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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
Level
Intermediate
Goal
Powerbuilding, Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
19 weeks
Days Per Week
4 days
Time Per Workout
75 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
Week 17
Week 18
Week 19
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 Reps
6+ Reps
65%
65%
2
Romanian Deadlift (Barbell)
3
12 Reps
RPE 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 Reps
6+ Reps
65%
65%
2
Romanian Deadlift (Barbell)
4
12 Reps
RPE 7
3
Bent Over Row (Barbell)
3
12-15 Reps
4
Leg Curl
3
12-15 Reps
5
Leg Extension
3
12-15 Reps
6
Cable Crunch
3
12-15 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 Reps
6+ Reps
65%
65%
2
Romanian Deadlift (Barbell)
5
12 Reps
RPE 8
3
Bent Over Row (Barbell)
4
12-15 Reps
4
Leg Curl
4
12-15 Reps
5
Leg Extension
4
12-15 Reps
6
Cable Crunch
4
12-15 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 Reps
5+ Reps
70%
70%
2
Romanian Deadlift (Barbell)
3
10 Reps
RPE 6
3
Bent Over Row (Barbell)
3
10-12 Reps
4
Leg Curl
3
10-12 Reps
5
Leg Extension
3
10-12 Reps
6
Cable Crunch
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 Reps
5+ Reps
70%
70%
2
Romanian Deadlift (Barbell)
4
10 Reps
RPE 7
3
Bent Over Row (Barbell)
4
10-12 Reps
4
Leg Curl
4
10-12 Reps
5
Leg Extension
4
10-12 Reps
6
Cable Crunch
4
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 Reps
5+ Reps
70%
70%
2
Romanian Deadlift (Barbell)
5
10 Reps
RPE 8
3
Bent Over Row (Barbell)
5
10-12 Reps
4
Leg Curl
5
10-12 Reps
5
Leg Extension
5
10-12 Reps
6
Cable Crunch
5
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
4 Reps
4+ Reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8 Reps
RPE 6
3
Bent Over Row (Barbell)
4
8-10 Reps
4
Leg Curl
4
8-10 Reps
5
Leg Extension
4
8-10 Reps
6
Cable Crunch
4
8-10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
4 Reps
4+ Reps
75%
75%
2
Romanian Deadlift (Barbell)
4
8 Reps
RPE 7
3
Bent Over Row (Barbell)
5
8-10 Reps
4
Leg Curl
5
8-10 Reps
5
Leg Extension
5
8-10 Reps
6
Cable Crunch
5
8-10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
4 Reps
4+ Reps
75%
75%
2
Romanian Deadlift (Barbell)
5
8 Reps
RPE 8
3
Bent Over Row (Barbell)
6
8-10 Reps
4
Leg Curl
6
8-10 Reps
5
Leg Extension
6
8-10 Reps
6
Cable Crunch
6
8-10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 Reps
3+ Reps
80%
80%
2
Deadlift (Paused)
4
6 Reps
RPE 6
3
Front Squat (Barbell)
4
6 Reps
RPE 6
4
Bent Over Row (Barbell)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 Reps
3+ Reps
80%
80%
2
Deadlift (Paused)
3
6 Reps
RPE 7
3
Front Squat (Barbell)
3
6 Reps
RPE 7
4
Bent Over Row (Barbell)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3+ Reps
80%
2
Deadlift (Paused)
2
6 Reps
RPE 8
3
Front Squat (Barbell)
2
6 Reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
2 Reps
2+ Reps
85%
85%
2
Deadlift (Paused)
4
5 Reps
RPE 6
3
Front Squat (Barbell)
4
5 Reps
RPE 6
4
Bent Over Row (Barbell)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2 Reps
2+ Reps
85%
85%
2
Deadlift (Paused)
3
5 Reps
RPE 7
3
Front Squat (Barbell)
3
5 Reps
RPE 7
4
Bent Over Row (Barbell)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2+ Reps
85%
2
Deadlift (Paused)
2
5 Reps
RPE 8
3
Front Squat (Barbell)
2
5 Reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1 Reps
1+ Reps
90%
90%
2
Deadlift (Paused)
4
4 Reps
RPE 6
3
Front Squat (Barbell)
4
4 Reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1 Reps
1+ Reps
90%
90%
2
Deadlift (Paused)
3
4 Reps
RPE 7
3
Front Squat (Barbell)
3
4 Reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ Reps
90%
2
Deadlift (Paused)
2
4 Reps
RPE 8
3
Front Squat (Barbell)
2
4 Reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deload SBD
1
1 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 Reps
6+ Reps
65%
65%
2
Tempo Overhead Press
3
12 Reps
RPE 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
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 Reps
6+ Reps
65%
65%
2
Tempo Overhead Press
4
12 Reps
RPE 7
3
Tricep Extension (Cable)
3
12-15 Reps
4
Bicep Curl (Dumbbell)
3
12-15 Reps
5
Rear Delt Fly (Dumbbell)
3
12-15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 Reps
6+ Reps
65%
65%
2
Tempo Overhead Press
5
12 Reps
RPE 8
3
Tricep Extension (Cable)
4
12-15 Reps
4
Bicep Curl (Dumbbell)
4
12-15 Reps
5
Rear Delt Fly (Dumbbell)
4
12-15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
70%
70%
2
Tempo Overhead Press
3
10 Reps
RPE 6
3
Tricep Extension (Cable)
3
10-12 Reps
4
Bicep Curl (Dumbbell)
3
10-12 Reps
5
Rear Delt Fly (Dumbbell)
3
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
70%
70%
2
Tempo Overhead Press
4
10 Reps
RPE 7
3
Tricep Extension (Cable)
4
10-12 Reps
4
Bicep Curl (Dumbbell)
4
10-12 Reps
5
Rear Delt Fly (Dumbbell)
4
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
70%
70%
2
Tempo Overhead Press
5
10 Reps
RPE 8
3
Tricep Extension (Cable)
5
10-12 Reps
4
Bicep Curl (Dumbbell)
5
10-12 Reps
5
Rear Delt Fly (Dumbbell)
5
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
4 Reps
4+ Reps
75%
75%
2
Tempo Overhead Press
3
8 Reps
RPE 6
3
Tricep Extension (Cable)
4
8-10 Reps
4
Bicep Curl (Dumbbell)
4
8-10 Reps
5
Rear Delt Fly (Dumbbell)
4
8-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
4 Reps
4+ Reps
75%
75%
2
Tempo Overhead Press
4
8 Reps
RPE 7
3
Tricep Extension (Cable)
5
8-10 Reps
4
Bicep Curl (Dumbbell)
5
8-10 Reps
5
Rear Delt Fly (Dumbbell)
5
8-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
4 Reps
4+ Reps
75%
75%
2
Tempo Overhead Press
4
8 Reps
RPE 8
3
Tricep Extension (Cable)
6
8-10 Reps
4
Bicep Curl (Dumbbell)
6
8-10 Reps
5
Rear Delt Fly (Dumbbell)
6
8-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3 Reps
3+ Reps
80%
80%
2
Overhead Press (Barbell)
4
6 Reps
RPE 6
3
Spoto Press
4
6 Reps
RPE 6
4
Tricep Extension (Cable)
3
8-12 Reps
5
Rear Delt Fly (Dumbbell)
3
8-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 Reps
3+ Reps
80%
80%
2
Overhead Press (Barbell)
3
6 Reps
RPE 7
3
Spoto Press
3
6 Reps
RPE 7
4
Tricep Extension (Cable)
3
8-12 Reps
5
Rear Delt Fly (Dumbbell)
3
8-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3+ Reps
80%
2
Overhead Press (Barbell)
2
6 Reps
RPE 8
3
Spoto Press
2
6 Reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 Reps
5
Rear Delt Fly (Dumbbell)
3
8-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
2 Reps
2+ Reps
85%
85%
2
Overhead Press (Barbell)
4
5 Reps
RPE 6
3
Spoto Press
4
5 Reps
RPE 6
4
Tricep Extension (Cable)
3
8-12 Reps
5
Rear Delt Fly (Dumbbell)
3
8-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 Reps
2+ Reps
85%
85%
2
Overhead Press (Barbell)
3
5 Reps
RPE 7
3
Spoto Press
3
5 Reps
RPE 7
4
Tricep Extension (Cable)
3
8-12 Reps
5
Rear Delt Fly (Dumbbell)
3
8-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2+ Reps
85%
2
Overhead Press (Barbell)
2
5 Reps
RPE 8
3
Spoto Press
2
5 Reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 Reps
5
Rear Delt Fly (Dumbbell)
3
8-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1 Reps
1+ Reps
90%
90%
2
Overhead Press (Barbell)
4
4 Reps
RPE 6
3
Spoto Press
4
4 Reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1 Reps
1+ Reps
90%
90%
2
Overhead Press (Barbell)
3
4 Reps
RPE 7
3
Spoto Press
3
4 Reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1+ Reps
90%
2
Overhead Press (Barbell)
2
4 Reps
RPE 8
3
Spoto Press
2
4 Reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 Reps
2
Bench Press (Barbell)
1
1 Reps
3
Deadlift (Barbell)
1
1 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 Reps
6+ Reps
65%
65%
2
Front Squat (Barbell)
3
12 Reps
RPE 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
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 Reps
6+ Reps
65%
65%
2
Front Squat (Barbell)
4
12 Reps
RPE 7
3
Lat Pulldown
3
12-15 Reps
4
Leg Curl
3
12-15 Reps
5
Leg Extension
3
12-15 Reps
6
Cable Crunch
3
12-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 Reps
6+ Reps
65%
65%
2
Front Squat (Barbell)
5
12 Reps
RPE 8
3
Lat Pulldown
4
12-15 Reps
4
Leg Curl
4
12-15 Reps
5
Leg Extension
4
12-15 Reps
6
Cable Crunch
4
12-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 Reps
5+ Reps
70%
70%
2
Front Squat (Barbell)
3
10 Reps
RPE 6
3
Lat Pulldown
3
10-12 Reps
4
Leg Curl
3
10-12 Reps
5
Leg Extension
3
10-12 Reps
6
Cable Crunch
3
10-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 Reps
5+ Reps
70%
70%
2
Front Squat (Barbell)
4
10 Reps
RPE 7
3
Lat Pulldown
4
10-12 Reps
4
Leg Curl
4
10-12 Reps
5
Leg Extension
4
10-12 Reps
6
Cable Crunch
4
10-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 Reps
5+ Reps
70%
70%
2
Front Squat (Barbell)
5
10 Reps
RPE 8
3
Lat Pulldown
5
10-12 Reps
4
Leg Curl
5
10-12 Reps
5
Leg Extension
5
10-12 Reps
6
Cable Crunch
5
10-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1
4 Reps
4+ Reps
75%
75%
2
Front Squat (Barbell)
3
8 Reps
RPE 6
3
Lat Pulldown
4
8-10 Reps
4
Leg Curl
4
8-10 Reps
5
Leg Extension
4
8-10 Reps
6
Cable Crunch
4
8-10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1
4 Reps
4+ Reps
75%
75%
2
Front Squat (Barbell)
4
8 Reps
RPE 7
3
Lat Pulldown
5
8-10 Reps
4
Leg Curl
5
8-10 Reps
5
Leg Extension
5
8-10 Reps
6
Cable Crunch
5
8-10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1
4 Reps
4+ Reps
75%
75%
2
Front Squat (Barbell)
4
8 Reps
RPE 8
3
Lat Pulldown
6
8-10 Reps
4
Leg Curl
6
8-10 Reps
5
Leg Extension
6
8-10 Reps
6
Cable Crunch
6
8-10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 Reps
3+ Reps
80%
80%
2
Box Squat (Barbell)
4
6 Reps
RPE 6
3
Romanian Deadlift (Barbell)
4
6 Reps
RPE 6
4
Lat Pulldown
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 Reps
3+ Reps
80%
80%
2
Box Squat (Barbell)
3
6 Reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 Reps
RPE 7
4
Lat Pulldown
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3+ Reps
80%
2
Box Squat (Barbell)
2
6 Reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 Reps
RPE 8
4
Lat Pulldown
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
2 Reps
2+ Reps
85%
85%
2
Box Squat (Barbell)
4
5 Reps
RPE 6
3
Romanian Deadlift (Barbell)
4
5 Reps
RPE 6
4
Lat Pulldown
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2 Reps
2+ Reps
85%
85%
2
Box Squat (Barbell)
3
5 Reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5 Reps
RPE 7
4
Lat Pulldown
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2+ Reps
85%
2
Box Squat (Barbell)
2
5 Reps
RPE 8
3
Romanian Deadlift (Barbell)
2
5 Reps
RPE 8
4
Lat Pulldown
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1 Reps
1+ Reps
90%
90%
2
Box Squat (Barbell)
4
4 Reps
RPE 6
3
Romanian Deadlift (Barbell)
4
4 Reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1 Reps
1+ Reps
90%
90%
2
Box Squat (Barbell)
3
4 Reps
RPE 7
3
Romanian Deadlift (Barbell)
3
4 Reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1+ Reps
90%
2
Box Squat (Barbell)
2
4 Reps
RPE 8
3
Romanian Deadlift (Barbell)
2
4 Reps
RPE 8
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 Reps
6+ Reps
65%
65%
2
Spoto Press
3
12 Reps
RPE 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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 Reps
6+ Reps
65%
65%
2
Spoto Press
4
12 Reps
RPE 7
3
Tricep Extension (Cable)
3
12-15 Reps
4
Bicep Curl (Dumbbell)
3
12-15 Reps
5
Rear Delt Fly (Dumbbell)
3
12-15 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 Reps
6+ Reps
65%
65%
2
Spoto Press
5
12 Reps
RPE 8
3
Tricep Extension (Cable)
4
12-15 Reps
4
Bicep Curl (Dumbbell)
4
12-15 Reps
5
Rear Delt Fly (Dumbbell)
4
12-15 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
70%
70%
2
Spoto Press
3
10 Reps
RPE 6
3
Tricep Extension (Cable)
3
10-12 Reps
4
Bicep Curl (Dumbbell)
3
10-12 Reps
5
Rear Delt Fly (Dumbbell)
3
10-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
70%
70%
2
Spoto Press
4
10 Reps
RPE 7
3
Tricep Extension (Cable)
4
10-12 Reps
4
Bicep Curl (Dumbbell)
4
10-12 Reps
5
Rear Delt Fly (Dumbbell)
4
10-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
70%
70%
2
Spoto Press
5
10 Reps
RPE 8
3
Tricep Extension (Cable)
5
10-12 Reps
4
Bicep Curl (Dumbbell)
5
10-12 Reps
5
Rear Delt Fly (Dumbbell)
5
10-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1
4 Reps
4+ Reps
75%
75%
2
Spoto Press
3
8 Reps
RPE 6
3
Tricep Extension (Cable)
4
8-10 Reps
4
Bicep Curl (Dumbbell)
4
8-10 Reps
5
Rear Delt Fly (Dumbbell)
4
8-10 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1
4 Reps
4+ Reps
75%
75%
2
Spoto Press
4
8 Reps
RPE 7
3
Tricep Extension (Cable)
5
8-10 Reps
4
Bicep Curl (Dumbbell)
5
8-10 Reps
5
Rear Delt Fly (Dumbbell)
5
8-10 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1
4 Reps
4+ Reps
75%
75%
2
Spoto Press
4
8 Reps
RPE 8
3
Tricep Extension (Cable)
6
8-10 Reps
4
Bicep Curl (Dumbbell)
6
8-10 Reps
5
Rear Delt Fly (Dumbbell)
6
8-10 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
3 Reps
3+ Reps
80%
80%
2
Floor Press (Barbell)
4
6 Reps
RPE 6
3
Overhead Press (Barbell)
4
6 Reps
RPE 6
4
Tricep Extension (Cable)
3
8-12 Reps
5
Rear Delt Fly (Dumbbell)
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3 Reps
3+ Reps
80%
80%
2
Floor Press (Barbell)
3
6 Reps
RPE 7
3
Overhead Press (Barbell)
3
6 Reps
RPE 7
4
Tricep Extension (Cable)
3
8-12 Reps
5
Rear Delt Fly (Dumbbell)
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3+ Reps
80%
2
Floor Press (Barbell)
2
6 Reps
RPE 8
3
Overhead Press (Barbell)
2
6 Reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 Reps
5
Rear Delt Fly (Dumbbell)
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
2 Reps
2+ Reps
85%
85%
2
Floor Press (Barbell)
4
5 Reps
RPE 6
3
Overhead Press (Barbell)
4
5 Reps
RPE 6
4
Tricep Extension (Cable)
3
8-12 Reps
5
Rear Delt Fly (Dumbbell)
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
2 Reps
2+ Reps
85%
85%
2
Floor Press (Barbell)
3
5 Reps
RPE 7
3
Overhead Press (Barbell)
3
5 Reps
RPE 7
4
Tricep Extension (Cable)
3
8-12 Reps
5
Rear Delt Fly (Dumbbell)
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2+ Reps
85%
2
Floor Press (Barbell)
2
5 Reps
RPE 8
3
Overhead Press (Barbell)
2
5 Reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 Reps
5
Rear Delt Fly (Dumbbell)
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
1 Reps
1+ Reps
90%
90%
2
Floor Press (Barbell)
4
4 Reps
RPE 6
3
Overhead Press (Barbell)
4
4 Reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1 Reps
1+ Reps
90%
90%
2
Floor Press (Barbell)
3
4 Reps
RPE 7
3
Overhead Press (Barbell)
3
4 Reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1+ Reps
90%
2
Floor Press (Barbell)
2
4 Reps
RPE 8
3
Overhead Press (Barbell)
2
4 Reps
RPE 8
Day 4
No exercises added to this day
What People Are Saying(1388 ratings)
Only ratings with written feedback are displayed here.
4.45/ 5
Justin gumlawAge 34, Man
5 days ago
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Amazing program it was the guidance I needed to get focused.
JoshAge 33, Man
5 days ago
5 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Gave this a go after hitting a plateau on previous programming looking for something with more volume. Doing the job so far - basing strength gains on volume on lifts ie 11 reps out on the AMRAP set of my previous 5RM this week.

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.