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BUFFTOAD - Summer 2025

by Harrison P.
2 athletes joined

Program Description

Modified version of Alexander Bromley's Bullmastiff base building program with emphasis on chest growth.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 18, 2025 02:52
  • Last Edited
    Aug 19, 2025 06:02

Summary

Get ready to transform your physique with the BUFFTOAD - Summer 2025 program! Over the next 9 weeks, you’ll engage in a dynamic 4-day weekly routine designed to build strength and muscle through compound lifts like squats, deadlifts, and bench presses. Each session is strategically crafted to push your limits and maximize gains, whether you’re hitting the gym for the first time or looking to refine your technique. Equip yourself with a full gym setup and prepare to unleash your inner beast this summer!
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.8%
Triceps
10.2%
Hamstrings
9.8%
Front Delts
9.4%
Chest
9.3%
Quadriceps
8.6%
Upper Back
8.5%
Middle Delts
8.2%
Lats
6.9%
Glutes
6.1%
Lower Back
3.7%
Forearms
3.1%
Rear Delts
2.7%
Abs
1.7%
Adductors
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
4
Leg Curl
2
12-15 reps
-
5
Seated Wide-Grip Row (Cable)
2
12-15 reps
-
6
Lat Pulldown (Close Grip)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
4
Leg Curl
3
12-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
6
Lat Pulldown (Close Grip)
3
12-15 reps
-
7
Dumbbell Row
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
5
12 reps
RPE 8
4
Leg Curl
4
12-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
12-15 reps
-
6
Lat Pulldown (Close Grip)
4
12-15 reps
-
7
Dumbbell Row
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
70%
2
Squat (Low Bar)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
4
Leg Curl
3
10-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
6
Lat Pulldown (Close Grip)
3
10-12 reps
-
7
Dumbbell Row
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
70%
2
Squat (Low Bar)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
4
Leg Curl
4
10-12 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
-
6
Lat Pulldown (Close Grip)
4
10-12 reps
-
7
Dumbbell Row
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
70%
2
Squat (Low Bar)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
4
Leg Curl
5
10-12 reps
-
5
Seated Wide-Grip Row (Cable)
5
10-12 reps
-
6
Lat Pulldown (Close Grip)
5
10-12 reps
-
7
Dumbbell Row
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
75%
2
Squat (Low Bar)
1
AMRAP
75%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Leg Curl
4
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
4
8-10 reps
-
6
Lat Pulldown (Close Grip)
4
8-10 reps
-
7
Dumbbell Row
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
75%
2
Squat (Low Bar)
1
AMRAP
75%
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Leg Curl
5
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
5
8-10 reps
-
6
Lat Pulldown (Close Grip)
5
8-10 reps
-
7
Dumbbell Row
5
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
75%
2
Squat (Low Bar)
1
AMRAP
75%
3
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
4
Leg Curl
6
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
6
8-10 reps
-
6
Lat Pulldown (Close Grip)
6
8-10 reps
-
7
Dumbbell Row
6
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 6
4
Bench Press (Dumbbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
2
12-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8
Dip (Assisted)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 7
4
Bench Press (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Dip (Assisted)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Standing Behind Neck Shoulder Press (Barbell)
5
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
12-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
12-15 reps
-
8
Dip (Assisted)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 6
4
Bench Press (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Dip (Assisted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
10-12 reps
-
8
Dip (Assisted)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10 reps
RPE 8
4
Bench Press (Dumbbell)
5
10-12 reps
-
5
Bicep Curl (Dumbbell)
5
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
5
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
8
Dip (Assisted)
5
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
4
Bench Press (Dumbbell)
4
8-10 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
4
8-10 reps
-
8
Dip (Assisted)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 7
4
Bench Press (Dumbbell)
5
8-10 reps
-
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
5
8-10 reps
-
7
Lateral Raise (Dumbbell)
5
8-10 reps
-
8
Dip (Assisted)
5
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
5
8 reps
RPE 8
4
Bench Press (Dumbbell)
6
8-10 reps
-
5
Bicep Curl (Dumbbell)
6
8-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
6
8-10 reps
-
7
Lateral Raise (Dumbbell)
6
8-10 reps
-
8
Dip (Assisted)
6
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
3
12 reps
RPE 6
4
Leg Curl
2
12-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Pull-Up (Assisted)
2
12-15 reps
-
7
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
4
12 reps
RPE 7
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Pull-Up (Assisted)
3
12-15 reps
-
7
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Leg Curl
4
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Pull-Up (Assisted)
4
12-15 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Front Squat (Barbell)
3
10 reps
RPE 6
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Pull-Up (Assisted)
3
10-12 reps
-
7
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Front Squat (Barbell)
4
10 reps
RPE 7
4
Leg Curl
4
10-12 reps
-
5
Leg Extension
4
10-12 reps
-
6
Pull-Up (Assisted)
4
10-12 reps
-
7
Rear Delt Fly (Cable)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Front Squat (Barbell)
5
10 reps
RPE 8
4
Leg Curl
5
10-12 reps
-
5
Leg Extension
5
10-12 reps
-
6
Pull-Up (Assisted)
5
10-12 reps
-
7
Rear Delt Fly (Cable)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Leg Curl
4
8-10 reps
-
5
Leg Extension
4
8-10 reps
-
6
Pull-Up (Assisted)
4
8-10 reps
-
7
Rear Delt Fly (Cable)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Front Squat (Barbell)
4
8 reps
RPE 7
4
Leg Curl
5
8-10 reps
-
5
Leg Extension
5
8-10 reps
-
6
Pull-Up (Assisted)
5
8-10 reps
-
7
Rear Delt Fly (Cable)
5
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Front Squat (Barbell)
5
8 reps
RPE 8
4
Leg Curl
6
8-10 reps
-
5
Leg Extension
6
8-10 reps
-
6
Pull-Up (Assisted)
6
8-10 reps
-
7
Rear Delt Fly (Cable)
6
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
65%
2
Seated Overhead Press (Barbell)
1
AMRAP
65%
3
Spoto Press
3
12 reps
RPE 6
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Tricep Extension (Cable)
2
12-15 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8
Chest Fly (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
65%
2
Seated Overhead Press (Barbell)
1
AMRAP
65%
3
Spoto Press
4
12 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
65%
2
Seated Overhead Press (Barbell)
1
AMRAP
65%
3
Spoto Press
5
12 reps
RPE 8
4
Preacher Curl (EZ Bar)
4
12-15 reps
-
5
Tricep Extension (Cable)
4
12-15 reps
-
6
Bicep Curl (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
12-15 reps
-
8
Chest Fly (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Seated Overhead Press (Barbell)
1
AMRAP
70%
3
Spoto Press
3
10 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Chest Fly (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Seated Overhead Press (Barbell)
1
AMRAP
70%
3
Spoto Press
4
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Tricep Extension (Cable)
4
10-12 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
10-12 reps
-
8
Chest Fly (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Seated Overhead Press (Barbell)
1
AMRAP
70%
3
Spoto Press
5
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
5
10-12 reps
-
5
Tricep Extension (Cable)
5
10-12 reps
-
6
Bicep Curl (Cable)
5
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
8
Chest Fly (Cable)
5
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
4 reps
75%
2
Seated Overhead Press (Barbell)
1
AMRAP
75%
3
Spoto Press
3
8 reps
RPE 6
4
Preacher Curl (EZ Bar)
4
8-10 reps
-
5
Tricep Extension (Cable)
4
8-10 reps
-
6
Bicep Curl (Cable)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
4
8-10 reps
-
8
Chest Fly (Cable)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
4 reps
75%
2
Seated Overhead Press (Barbell)
1
AMRAP
75%
3
Spoto Press
4
8 reps
RPE 7
4
Preacher Curl (EZ Bar)
5
8-10 reps
-
5
Tricep Extension (Cable)
5
8-10 reps
-
6
Bicep Curl (Cable)
5
8-10 reps
-
7
Lateral Raise (Dumbbell)
5
8-10 reps
-
8
Chest Fly (Cable)
5
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
4 reps
75%
2
Seated Overhead Press (Barbell)
1
AMRAP
75%
3
Spoto Press
5
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
6
8-10 reps
-
5
Tricep Extension (Cable)
6
8-10 reps
-
6
Bicep Curl (Cable)
6
8-10 reps
-
7
Lateral Raise (Dumbbell)
6
8-10 reps
-
8
Chest Fly (Cable)
6
8-10 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
6 Reps
65%
2
Squat (Low Bar)
1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
4
Leg Curl
2 Sets
12-15 Reps
-
5
Seated Wide-Grip Row (Cable)
2 Sets
12-15 Reps
-
6
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
-
7
Dumbbell Row
2 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
65%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@6
4
Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
6
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
8
Dip (Assisted)
2 Sets
12-15 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Barbell)
3 Sets
12 Reps
@6
4
Leg Curl
2 Sets
12-15 Reps
-
5
Leg Extension
2 Sets
12-15 Reps
-
6
Pull-Up (Assisted)
2 Sets
12-15 Reps
-
7
Rear Delt Fly (Cable)
2 Sets
12-15 Reps
-
Day 4
1
Seated Overhead Press (Barbell)
3 Sets
6 Reps
65%
2
Seated Overhead Press (Barbell)
1 Set
AMRAP
65%
3
Spoto Press
3 Sets
12 Reps
@6
4
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
-
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
-
6
Bicep Curl (Cable)
2 Sets
12-15 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
8
Chest Fly (Cable)
2 Sets
12-15 Reps
-