Bullmastiff
by Alex Bromley
9,196 athletes joined
Pack on serious strength and size with this 3-week wave structure with a base and a peak phase
4.43
(427 ratings)
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
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
1
Squat (Barbell)
3
1
6 reps
6+ reps
2
Romanian Deadlift (Barbell)
3
12 reps
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
1
Squat (Barbell)
3
1
6 reps
6+ reps
2
Romanian Deadlift (Barbell)
4
12 reps
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
1
Squat (Barbell)
3
1
6 reps
6+ reps
2
Romanian Deadlift (Barbell)
5
12 reps
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
1
Squat (Barbell)
4
1
5 reps
5+ reps
2
Romanian Deadlift (Barbell)
3
10 reps
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
1
Squat (Barbell)
4
1
5 reps
5+ reps
2
Romanian Deadlift (Barbell)
4
10 reps
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
1
Squat (Barbell)
4
1
5 reps
5+ reps
2
Romanian Deadlift (Barbell)
5
10 reps
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
1
Squat (Barbell)
5
1
4 reps
4+ reps
2
Romanian Deadlift (Barbell)
3
8 reps
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
1
Squat (Barbell)
5
1
4 reps
4+ reps
2
Romanian Deadlift (Barbell)
4
8 reps
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
1
Squat (Barbell)
5
1
4 reps
4+ reps
2
Romanian Deadlift (Barbell)
5
8 reps
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
1
Squat (Barbell)
4
1
3 reps
3+ reps
2
Deadlift (Paused)
4
6 reps
3
Front Squat (Barbell)
4
6 reps
4
Bent Over Row (Barbell)
3
8-12 reps
Day 1
1
Squat (Barbell)
2
1
3 reps
3+ reps
2
Deadlift (Paused)
3
6 reps
3
Front Squat (Barbell)
3
6 reps
4
Bent Over Row (Barbell)
3
8-12 reps
Day 1
1
Squat (Barbell)
1
3+ reps
2
Deadlift (Paused)
2
6 reps
3
Front Squat (Barbell)
2
6 reps
4
Bent Over Row (Barbell)
3
8-12 reps
Day 1
1
Squat (Barbell)
4
1
2 reps
2+ reps
2
Deadlift (Paused)
4
5 reps
3
Front Squat (Barbell)
4
5 reps
4
Bent Over Row (Barbell)
3
8-12 reps
Day 1
1
Squat (Barbell)
2
1
2 reps
2+ reps
2
Deadlift (Paused)
3
5 reps
3
Front Squat (Barbell)
3
5 reps
4
Bent Over Row (Barbell)
3
8-12 reps
Day 1
1
Squat (Barbell)
1
2+ reps
2
Deadlift (Paused)
2
5 reps
3
Front Squat (Barbell)
2
5 reps
4
Bent Over Row (Barbell)
3
8-12 reps
Day 1
1
Squat (Barbell)
4
1
1 reps
1+ reps
2
Deadlift (Paused)
4
4 reps
3
Front Squat (Barbell)
4
4 reps
Day 1
1
Squat (Barbell)
2
1
1 reps
1+ reps
2
Deadlift (Paused)
3
4 reps
3
Front Squat (Barbell)
3
4 reps
Day 1
1
Squat (Barbell)
1
1+ reps
2
Deadlift (Paused)
2
4 reps
3
Front Squat (Barbell)
2
4 reps
Day 1
1
Deload SBD
1
1 reps
Day 2
1
Bench Press (Barbell)
3
1
6 reps
6+ reps
2
Tempo Overhead Press
3
12 reps
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
1
Bench Press (Barbell)
3
1
6 reps
6+ reps
2
Tempo Overhead Press
4
12 reps
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
1
Bench Press (Barbell)
3
1
6 reps
6+ reps
2
Tempo Overhead Press
5
12 reps
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
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
2
Tempo Overhead Press
3
10 reps
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
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
2
Tempo Overhead Press
4
10 reps
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
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
2
Tempo Overhead Press
5
10 reps
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
1
Bench Press (Barbell)
5
1
4 reps
4+ reps
2
Tempo Overhead Press
3
8 reps
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
1
Bench Press (Barbell)
5
1
4 reps
4+ reps
2
Tempo Overhead Press
4
8 reps
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
1
Bench Press (Barbell)
5
1
4 reps
4+ reps
2
Tempo Overhead Press
4
8 reps
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
1
Bench Press (Barbell)
4
1
3 reps
3+ reps
2
Overhead Press (Barbell)
4
6 reps
3
Spoto Press
4
6 reps
4
Tricep Extension (Cable)
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
1
Bench Press (Barbell)
2
1
3 reps
3+ reps
2
Overhead Press (Barbell)
3
6 reps
3
Spoto Press
3
6 reps
4
Tricep Extension (Cable)
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
1
Bench Press (Barbell)
1
3+ reps
2
Overhead Press (Barbell)
2
6 reps
3
Spoto Press
2
6 reps
4
Tricep Extension (Cable)
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
1
Bench Press (Barbell)
4
1
2 reps
2+ reps
2
Overhead Press (Barbell)
4
5 reps
3
Spoto Press
4
5 reps
4
Tricep Extension (Cable)
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
1
Bench Press (Barbell)
2
1
2 reps
2+ reps
2
Overhead Press (Barbell)
3
5 reps
3
Spoto Press
3
5 reps
4
Tricep Extension (Cable)
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
1
Bench Press (Barbell)
1
2+ reps
2
Overhead Press (Barbell)
2
5 reps
3
Spoto Press
2
5 reps
4
Tricep Extension (Cable)
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
1
Bench Press (Barbell)
4
1
1 reps
1+ reps
2
Overhead Press (Barbell)
4
4 reps
3
Spoto Press
4
4 reps
Day 2
1
Bench Press (Barbell)
2
1
1 reps
1+ reps
2
Overhead Press (Barbell)
3
4 reps
3
Spoto Press
3
4 reps
Day 2
1
Bench Press (Barbell)
1
1+ reps
2
Overhead Press (Barbell)
2
4 reps
3
Spoto Press
2
4 reps
Day 2
1
Squat (Barbell)
1
1 reps
2
Bench Press (Barbell)
1
1 reps
3
Deadlift (Barbell)
1
1 reps
Day 3
1
Deadlift (Barbell)
3
1
6 reps
6+ reps
2
Front Squat (Barbell)
3
12 reps
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
1
Deadlift (Barbell)
3
1
6 reps
6+ reps
2
Front Squat (Barbell)
4
12 reps
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
1
Deadlift (Barbell)
3
1
6 reps
6+ reps
2
Front Squat (Barbell)
5
12 reps
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
1
Deadlift (Barbell)
4
1
5 reps
5+ reps
2
Front Squat (Barbell)
3
10 reps
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
1
Deadlift (Barbell)
4
1
5 reps
5+ reps
2
Front Squat (Barbell)
4
10 reps
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
1
Deadlift (Barbell)
4
1
5 reps
5+ reps
2
Front Squat (Barbell)
5
10 reps
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
1
Deadlift (Barbell)
5
1
4 reps
4+ reps
2
Front Squat (Barbell)
3
8 reps
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
1
Deadlift (Barbell)
5
1
4 reps
4+ reps
2
Front Squat (Barbell)
4
8 reps
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
1
Deadlift (Barbell)
5
1
4 reps
4+ reps
2
Front Squat (Barbell)
4
8 reps
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
1
Deadlift (Barbell)
4
1
3 reps
3+ reps
2
Box Squat (Barbell)
4
6 reps
3
Romanian Deadlift (Barbell)
4
6 reps
4
Lat Pulldown
3
8-12 reps
Day 3
1
Deadlift (Barbell)
2
1
3 reps
3+ reps
2
Box Squat (Barbell)
3
6 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Lat Pulldown
3
8-12 reps
Day 3
1
Deadlift (Barbell)
1
3+ reps
2
Box Squat (Barbell)
2
6 reps
3
Romanian Deadlift (Barbell)
2
6 reps
4
Lat Pulldown
3
8-12 reps
Day 3
1
Deadlift (Barbell)
4
1
2 reps
2+ reps
2
Box Squat (Barbell)
4
5 reps
3
Romanian Deadlift (Barbell)
4
5 reps
4
Lat Pulldown
3
8-12 reps
Day 3
1
Deadlift (Barbell)
2
1
2 reps
2+ reps
2
Box Squat (Barbell)
3
5 reps
3
Romanian Deadlift (Barbell)
3
5 reps
4
Lat Pulldown
3
8-12 reps
Day 3
1
Deadlift (Barbell)
1
2+ reps
2
Box Squat (Barbell)
2
5 reps
3
Romanian Deadlift (Barbell)
2
5 reps
4
Lat Pulldown
3
8-12 reps
Day 3
1
Deadlift (Barbell)
4
1
1 reps
1+ reps
2
Box Squat (Barbell)
4
4 reps
3
Romanian Deadlift (Barbell)
4
4 reps
Day 3
1
Deadlift (Barbell)
2
1
1 reps
1+ reps
2
Box Squat (Barbell)
3
4 reps
3
Romanian Deadlift (Barbell)
3
4 reps
Day 3
1
Deadlift (Barbell)
1
1+ reps
2
Box Squat (Barbell)
2
4 reps
3
Romanian Deadlift (Barbell)
2
4 reps
Day 3
No exercises added to this day
Day 4
1
Overhead Press (Barbell)
3
1
6 reps
6+ reps
2
Spoto Press
3
12 reps
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
1
Overhead Press (Barbell)
3
1
6 reps
6+ reps
2
Spoto Press
4
12 reps
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
1
Overhead Press (Barbell)
3
1
6 reps
6+ reps
2
Spoto Press
5
12 reps
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
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
2
Spoto Press
3
10 reps
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
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
2
Spoto Press
4
10 reps
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
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
2
Spoto Press
5
10 reps
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
1
Overhead Press (Barbell)
5
1
4 reps
4+ reps
2
Spoto Press
3
8 reps
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
1
Overhead Press (Barbell)
5
1
4 reps
4+ reps
2
Spoto Press
4
8 reps
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
1
Overhead Press (Barbell)
5
1
4 reps
4+ reps
2
Spoto Press
4
8 reps
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
1
Overhead Press (Barbell)
4
1
3 reps
3+ reps
2
Floor Press (Barbell)
4
6 reps
3
Overhead Press (Barbell)
4
6 reps
4
Tricep Extension (Cable)
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 4
1
Overhead Press (Barbell)
2
1
3 reps
3+ reps
2
Floor Press (Barbell)
3
6 reps
3
Overhead Press (Barbell)
3
6 reps
4
Tricep Extension (Cable)
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 4
1
Overhead Press (Barbell)
1
3+ reps
2
Floor Press (Barbell)
2
6 reps
3
Overhead Press (Barbell)
2
6 reps
4
Tricep Extension (Cable)
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 4
1
Overhead Press (Barbell)
4
1
2 reps
2+ reps
2
Floor Press (Barbell)
4
5 reps
3
Overhead Press (Barbell)
4
5 reps
4
Tricep Extension (Cable)
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 4
1
Overhead Press (Barbell)
2
1
2 reps
2+ reps
2
Floor Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Tricep Extension (Cable)
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 4
1
Overhead Press (Barbell)
1
2+ reps
2
Floor Press (Barbell)
2
5 reps
3
Overhead Press (Barbell)
2
5 reps
4
Tricep Extension (Cable)
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 4
1
Overhead Press (Barbell)
4
1
1 reps
1+ reps
2
Floor Press (Barbell)
4
4 reps
3
Overhead Press (Barbell)
4
4 reps
Day 4
1
Overhead Press (Barbell)
2
1
1 reps
1+ reps
2
Floor Press (Barbell)
3
4 reps
3
Overhead Press (Barbell)
3
4 reps
Day 4
1
Overhead Press (Barbell)
1
1+ reps
2
Floor Press (Barbell)
2
4 reps
3
Overhead Press (Barbell)
2
4 reps
Day 4
No exercises added to this day
WHAT PEOPLE ARE SAYING(427 ratings)
Only ratings with written feedback are displayed here.
4.43 / 5
Aditya JainAge 20, Man
4 days ago
I added side bends before ab crunches
So many sets
John GethersAge 41, Man
4 days ago
Really enjoying the program! I will do the 19wks st8 to see where I can go.
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.