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Bullmastiff Custom Phase 3

by Rishabh T.
9 athletes joined

Program Description

Be a big boy

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 08, 2024 02:51
  • Last Edited
    Jun 18, 2025 12:02

Summary

Unlock your strength potential with the Bullmastiff Custom Phase 3 program! Over the next 4 weeks, you'll engage in a rigorous 6-day training split designed to build muscle and enhance endurance. This comprehensive program incorporates a variety of exercises, including barbell bench presses, Bulgarian split squats, and Romanian deadlifts, ensuring a balanced approach to upper and lower body development. With a focus on intensity and progressive overload, you'll push your limits and achieve impressive results. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.6%
Triceps
11.4%
Chest
10.6%
Upper Back
10.1%
Lats
7.9%
Middle Delts
7.2%
Hamstrings
7.1%
Biceps
6.7%
Quadriceps
6.5%
Glutes
5.8%
Calves
3.9%
Rear Delts
3.3%
Lower Back
3.1%
Abs
2.5%
Forearms
0.9%
Abductors
0.2%
Adductors
0.2%
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START THE PROGRAM
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
1
AMRAP
60%
3
Lunge (Dumbbell)
1
12-15 reps
-
4
Leg Extension
1
10-15 reps
RPE 6
5
Standing Calf Raise
1
AMRAP
RPE 6
6
Seated Calf Raise
1
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
1
AMRAP
60%
3
Lunge (Dumbbell)
1
12-15 reps
-
4
Leg Extension
1
10-15 reps
RPE 6
5
Standing Calf Raise
1
AMRAP
RPE 6
6
Seated Calf Raise
1
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
1
AMRAP
60%
3
Lunge (Dumbbell)
1
12-15 reps
-
4
Leg Extension
1
10-15 reps
RPE 6
5
Standing Calf Raise
1
AMRAP
RPE 6
6
Seated Calf Raise
1
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
1
AMRAP
60%
3
Lunge (Dumbbell)
1
12-15 reps
-
4
Leg Extension
1
10-15 reps
RPE 6
5
Standing Calf Raise
1
AMRAP
RPE 6
6
Seated Calf Raise
1
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Dumbbell)
1
12-15 reps
RPE 6
4
Deficit Push Up
1
AMRAP
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lat Pulldown
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Dumbbell)
1
12-15 reps
RPE 6
4
Deficit Push Up
1
AMRAP
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lat Pulldown
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Dumbbell)
1
12-15 reps
RPE 6
4
Deficit Push Up
1
AMRAP
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lat Pulldown
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Dumbbell)
1
12-15 reps
RPE 6
4
Deficit Push Up
1
AMRAP
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lat Pulldown
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12-15 reps
-
2
Face Pull
1
15-20 reps
-
3
Front Raise
1
12-15 reps
-
4
Reverse Pec Deck
1
12-15 reps
-
5
Lateral Raise (Cable)
1
12-15 reps
-
6
Lateral Raise (Dumbbell)
1
12-15 reps
-
7
Overhead Tricep Extension (Cable)
1
12-15 reps
-
8
Bicep Curl (Cable)
1
12-15 reps
-
9
Single Arm Tricep Extension (Cable)
1
-
10
Preacher Curl (Dumbbell)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12-15 reps
-
2
Face Pull
1
15-20 reps
-
3
Front Raise
1
12-15 reps
-
4
Reverse Pec Deck
1
12-15 reps
-
5
Lateral Raise (Cable)
1
12-15 reps
-
6
Lateral Raise (Dumbbell)
1
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
-
8
Bicep Curl (Cable)
1
12-15 reps
-
9
Overhead Tricep Extension (Cable)
1
12-15 reps
-
10
Preacher Curl (Dumbbell)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12-15 reps
-
2
Face Pull
1
15-20 reps
-
3
Front Raise
1
12-15 reps
-
4
Reverse Pec Deck
1
12-15 reps
-
5
Lateral Raise (Cable)
1
12-15 reps
-
6
Lateral Raise (Dumbbell)
1
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
-
8
Bicep Curl (Cable)
1
12-15 reps
-
9
Overhead Tricep Extension (Cable)
1
12-15 reps
-
10
Preacher Curl (Dumbbell)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12-15 reps
-
2
Face Pull
1
15-20 reps
-
3
Front Raise
1
12-15 reps
-
4
Reverse Pec Deck
1
12-15 reps
-
5
Lateral Raise (Cable)
1
12-15 reps
-
6
Lateral Raise (Dumbbell)
1
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
-
8
Bicep Curl (Cable)
1
12-15 reps
-
9
Overhead Tricep Extension (Cable)
1
12-15 reps
-
10
Preacher Curl (Dumbbell)
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Leg Press
1
12-15 reps
RPE 6
3
Leg Curl
1
AMRAP
RPE 6
4
Standing Calf Raise
1
AMRAP
RPE 6
5
Seated Calf Raise
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Leg Press
1
12-15 reps
RPE 6
3
Leg Curl
1
AMRAP
RPE 6
4
Standing Calf Raise
1
AMRAP
RPE 6
5
Seated Calf Raise
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Leg Press
1
12-15 reps
RPE 6
3
Leg Curl
1
AMRAP
RPE 6
4
Standing Calf Raise
1
AMRAP
RPE 6
5
Seated Calf Raise
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Leg Press
1
12-15 reps
RPE 6
3
Leg Curl
1
AMRAP
RPE 6
4
Standing Calf Raise
1
AMRAP
RPE 6
5
Seated Calf Raise
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Lat Pulldown
1
-
3
Chest Supported Row (Dumbbell)
1
-
4
Incline Bench Press (Barbell)
3
12-15 reps
-
5
Chest Fly (Cable)
1
-
6
Deficit Push Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Lat Pulldown
1
-
3
Chest Supported Row (Dumbbell)
1
-
4
Incline Bench Press (Barbell)
3
12-15 reps
-
5
Chest Fly (Cable)
1
-
6
Deficit Push Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Lat Pulldown
1
-
3
Chest Supported Row (Dumbbell)
1
-
4
Incline Bench Press (Barbell)
3
12-15 reps
-
5
Chest Fly (Cable)
1
-
6
Deficit Push Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Lat Pulldown
1
-
3
Chest Supported Row (Dumbbell)
1
-
4
Incline Bench Press (Barbell)
3
12-15 reps
-
5
Chest Fly (Cable)
1
-
6
Deficit Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Overhead Tricep Extension (Cable)
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Single Arm Tricep Extension (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Lateral Raise (Cable)
1
-
7
Front Raise
1
-
8
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Skull Crusher
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Upright Row (Barbell)
1
-
6
Reverse Pec Deck
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Front Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Skull Crusher
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Upright Row (Barbell)
1
-
6
Reverse Pec Deck
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Front Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Skull Crusher
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Upright Row (Barbell)
1
-
6
Reverse Pec Deck
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Front Raise
1
-
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
65%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Incline Bench Press (Dumbbell)
1 Set
12-15 Reps
@6
4
Deficit Push Up
1 Set
AMRAP
-
5
Seated Row (Cable)
3 Sets
10-12 Reps
-
6
Lat Pulldown
1 Set
AMRAP
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
2
Leg Press
1 Set
12-15 Reps
@6
3
Leg Curl
1 Set
AMRAP
@6
4
Standing Calf Raise
1 Set
AMRAP
@6
5
Seated Calf Raise
1 Set
AMRAP
@6
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
60%
2
Romanian Deadlift (Barbell)
1 Set
AMRAP
60%
3
Lunge (Dumbbell)
1 Set
12-15 Reps
-
4
Leg Extension
1 Set
10-15 Reps
@6
5
Standing Calf Raise
1 Set
AMRAP
@6
6
Seated Calf Raise
1 Set
AMRAP
@6
Day 3
1
Overhead Press (Barbell)
3 Sets
12-15 Reps
-
2
Face Pull
1 Set
15-20 Reps
-
3
Front Raise
1 Set
12-15 Reps
-
4
Reverse Pec Deck
1 Set
12-15 Reps
-
5
Lateral Raise (Cable)
1 Set
12-15 Reps
-
6
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
-
7
Overhead Tricep Extension (Cable)
1 Set
12-15 Reps
-
8
Bicep Curl (Cable)
1 Set
12-15 Reps
-
9
Single Arm Tricep Extension (Cable)
1 Set
-
10
Preacher Curl (Dumbbell)
1 Set
12-15 Reps
-
Day 5
1
Chin-Up (Weighted)
3 Sets
-
2
Lat Pulldown
1 Set
-
3
Chest Supported Row (Dumbbell)
1 Set
-
4
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
-
5
Chest Fly (Cable)
1 Set
-
6
Deficit Push Up
1 Set
AMRAP
-
Day 6
1
Hammer Curl
1 Set
-
2
Overhead Tricep Extension (Cable)
1 Set
-
3
Preacher Curl (Dumbbell)
1 Set
-
4
Single Arm Tricep Extension (Cable)
1 Set
-
5
Reverse Pec Deck
1 Set
-
6
Lateral Raise (Cable)
1 Set
-
7
Front Raise
1 Set
-
8
Lateral Raise (Dumbbell)
1 Set
-