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3 Day Bullmastiff Weeks 1-12

by Marc I.
7 athletes joined
4.0
(1 rating)

Program Description

Strength and Size, no heavy Overhead Press. 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.

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 11, 2025 02:09

Summary

Unleash your inner strength with the 3 Day Bullmastiff program, a comprehensive 12-week training plan designed for those ready to build serious muscle and power. This program focuses on three intense workouts per week, featuring compound lifts like squats, deadlifts, and bench presses, complemented by targeted accessory movements to enhance your overall strength. With a mix of rep ranges and intensities, you’ll challenge your limits and see real progress in your physique and performance. Equip your garage gym and get ready to transform your training routine!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17%
Hamstrings
14.6%
Glutes
10.7%
Triceps
9.3%
Abs
8.8%
Chest
7%
Lower Back
6.1%
Upper Back
5.5%
Front Delts
5.3%
Biceps
4.1%
Lats
3.2%
Rear Delts
3.2%
Middle Delts
3.1%
Adductors
1.5%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Marc I.Age 37, Man
a year ago
11 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications