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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!
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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
Star
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
-