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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 16, 2025 10:40
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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