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3 Day Bullmastiff Weeks 1-12

by Marc I.

Program Description

Strength and Size, no Overhead Press

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 22, 2024 07:43
  • Last Edited
    Jul 22, 2024 10:00
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
4
Seated Row (Machine)
2
12-15 reps
RPE 6
5
Leg Extension
2
12-15 reps
6
Leg Curl
2
12-15 reps
7
Cable Crunch
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Leg Extension
3
12-15 reps
6
Leg Curl
3
12-15 reps
7
Cable Crunch
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
5
12 reps
RPE 8
4
Seated Row (Machine)
4
12-15 reps
RPE 8
5
Leg Extension
4
12-15 reps
6
Leg Curl
4
12-15 reps
7
Cable Crunch
4
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
4
Seated Row (Machine)
3
10-12 reps
RPE 6
5
Leg Extension
3
10-12 reps
6
Leg Curl
3
10-12 reps
7
Cable Crunch
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
4
Seated Row (Machine)
4
10-12 reps
RPE 7
5
Leg Extension
4
10-12 reps
6
Leg Curl
4
10-12 reps
7
Cable Crunch
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
4
Seated Row (Machine)
5
10-12 reps
RPE 8
5
Leg Extension
5
10-12 reps
6
Leg Curl
5
10-12 reps
7
Cable Crunch
5
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Seated Row (Machine)
4
8-10 reps
RPE 6
5
Leg Extension
4
8-10 reps
6
Leg Curl
4
8-10 reps
7
Cable Crunch
4
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Seated Row (Machine)
5
8-10 reps
RPE 7
5
Leg Extension
5
8-10 reps
6
Leg Curl
5
8-10 reps
7
Cable Crunch
5
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
4
Seated Row (Machine)
6
8-10 reps
RPE 7
5
Leg Curl
6
8-10 reps
6
Leg Extension
6
8-10 reps
7
Cable Crunch
6
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Deadlift (Paused)
4
6 reps
RPE 6
4
Front Squat (Barbell)
4
6 reps
RPE 6
5
Seated Row (Machine)
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Deadlift (Paused)
3
6 reps
RPE 7
4
Front Squat (Barbell)
3
6 reps
RPE 7
5
Seated Row (Machine)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Front Squat (Barbell)
2
6 reps
RPE 8
4
Seated Row (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Barbell)
3
12 reps
RPE 6
4
Tricep Extension (Cable)
2
12-15 reps
5
Bicep Curl (Dumbbell)
2
12-15 reps
6
Rear Delt Fly (Dumbbell)
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
Overhead Press (Barbell)
4
12 reps
RPE 7
4
Tricep Extension (Cable)
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Dumbbell)
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
Overhead Press (Barbell)
5
12 reps
RPE 8
4
Tricep Extension (Cable)
4
12-15 reps
5
Bicep Curl (Dumbbell)
4
12-15 reps
6
Rear Delt Fly (Dumbbell)
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
Overhead Press (Barbell)
3
10 reps
RPE 6
4
Tricep Extension (Cable)
3
10-12 reps
5
Bicep Curl (Dumbbell)
3
10-12 reps
6
Rear Delt Fly (Dumbbell)
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
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Tricep Extension (Cable)
4
10-12 reps
5
Bicep Curl (Dumbbell)
4
10-12 reps
6
Rear Delt Fly (Dumbbell)
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
Overhead Press (Barbell)
5
10 reps
RPE 8
4
Tricep Extension (Cable)
5
10-12 reps
5
Bicep Curl (Dumbbell)
5
10-12 reps
6
Rear Delt Fly (Dumbbell)
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
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Tricep Extension (Cable)
4
8-10 reps
5
Bicep Curl (Dumbbell)
4
8-10 reps
6
Rear Delt Fly (Dumbbell)
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
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Tricep Extension (Cable)
5
8-10 reps
5
Bicep Curl (Dumbbell)
5
8-10 reps
6
Rear Delt Fly (Dumbbell)
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
Overhead Press (Barbell)
4
8 reps
RPE 8
4
Tricep Extension (Cable)
6
8-10 reps
5
Bicep Curl (Dumbbell)
6
8-10 reps
6
Rear Delt Fly (Dumbbell)
6
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Overhead Press (Barbell)
4
6 reps
RPE 6
4
Spoto Press
4
6 reps
RPE 6
5
Tricep Extension (Cable)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Spoto Press
3
6 reps
RPE 7
5
Tricep Extension (Cable)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
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 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
Spoto Press
3
12 reps
RPE 6
5
Leg Extension
2
12-15 reps
6
Cable Crunch
2
12-15 reps
7
Leg Curl
2
12-15 reps
8
Tibialis Raise
2
25-30 reps
RPE 6
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
Spoto Press
4
12 reps
RPE 7
5
Leg Extension
3
12-15 reps
6
Leg Curl
3
12-15 reps
7
Cable Crunch
3
12-15 reps
8
Tibialis Raise
2
25-30 reps
RPE 7
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
Spoto Press
5
12 reps
RPE 8
5
Leg Extension
4
12-15 reps
6
Leg Curl
4
12-15 reps
7
Cable Crunch
4
12-15 reps
8
Tibialis Raise
2
25-30 reps
RPE 8
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
Spoto Press
3
10 reps
RPE 6
5
Leg Extension
3
10-12 reps
6
Leg Curl
3
10-12 reps
7
Cable Crunch
3
10-12 reps
8
Tibialis Raise
2
25-30 reps
RPE 6
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
Spoto Press
4
10 reps
RPE 7
5
Leg Extension
4
10-12 reps
6
Leg Curl
4
10-12 reps
7
Cable Crunch
4
10-12 reps
8
Tibialis Raise
2
25-30 reps
RPE 7
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
Spoto Press
5
10 reps
RPE 8
5
Leg Extension
5
10-12 reps
6
Leg Curl
5
10-12 reps
7
Cable Crunch
5
10-12 reps
8
Tibialis Raise
2
25-30 reps
RPE 7
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
Spoto Press
3
8 reps
RPE 6
5
Leg Extension
4
8-10 reps
6
Leg Curl
4
8-10 reps
7
Cable Crunch
4
8-10 reps
8
Tibialis Raise
2
25-30 reps
RPE 6
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
Spoto Press
4
8 reps
RPE 7
5
Leg Extension
5
8-10 reps
6
Leg Curl
5
8-10 reps
7
Cable Crunch
5
8-10 reps
8
Tibialis Raise
2
25-30 reps
RPE 7
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 8
4
Spoto Press
4
8 reps
RPE 8
5
Leg Extension
6
8-10 reps
6
Leg Curl
6
8-10 reps
7
Cable Crunch
6
8-10 reps
8
Tibialis Raise
2
25-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Box Squat (Barbell)
4
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
5
Lat Pulldown
3
8-12 reps
6
Tibialis Raise
2
25-30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
80%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Box Squat (Barbell)
3
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
5
Lat Pulldown
3
8-12 reps
6
Tibialis Raise
2
25-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
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
5
Tibialis Raise
2
25-30 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
65%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
4
Seated Row (Machine)
2 Sets
12-15 Reps
@6
5
Leg Extension
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
7
Cable Crunch
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
Overhead Press (Barbell)
3 Sets
12 Reps
@6
4
Tricep Extension (Cable)
2 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
6
Rear Delt Fly (Dumbbell)
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
Spoto Press
3 Sets
12 Reps
@6
5
Leg Extension
2 Sets
12-15 Reps
6
Cable Crunch
2 Sets
12-15 Reps
7
Leg Curl
2 Sets
12-15 Reps
8
Tibialis Raise
2 Sets
25-30 Reps
@6