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Bullmastiff Custom Phase 1

by Rishabh T.
2 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 01:53
  • Last Edited
    Jun 18, 2025 10:37

Summary

Unleash your inner strength with the Bullmastiff Custom Phase 1 program, a comprehensive 4-week training plan designed for serious lifters. With six days of targeted workouts each week, you'll focus on compound movements like the Romanian Deadlift and Bench Press, alongside accessory exercises to build muscle and enhance performance. This program is perfect for those ready to push their limits and achieve serious gains in strength and endurance. Equip yourself with a full gym and prepare to transform your physique!
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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
Bulgarian Split Squat (Dumbbell)
1
10-15 reps
RPE 7
4
Leg Extension
1
10-15 reps
RPE 7
5
Seated Calf Raise
1
AMRAP
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
1
AMRAP
60%
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7
4
Leg Extension
2
10-15 reps
RPE 7
5
Seated Calf Raise
2
AMRAP
RPE 8
6
Standing Calf Raise
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
3
AMRAP
60%
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5
Seated Calf Raise
3
AMRAP
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
1
AMRAP
60%
3
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Seated Calf Raise
4
AMRAP
RPE 8
6
Standing Calf Raise
4
AMRAP
RPE 8
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
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 7
5
Lateral Raise (Cable)
1
AMRAP
RPE 6
6
Front Raise
1
AMRAP
RPE 6
7
Lateral Raise (Dumbbell)
1
AMRAP
RPE 6
8
V-Handle Tricep Pushdown (Cable)
1
AMRAP
RPE 6
9
Single Arm Overhead Tricep Extension
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)
2
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 7
5
Lateral Raise (Cable)
2
AMRAP
RPE 6
6
Front Raise
2
AMRAP
RPE 6
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 6
8
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 6
9
Single Arm Overhead Tricep Extension
2
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)
3
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
10-15 reps
RPE 7
5
Lateral Raise (Cable)
3
AMRAP
RPE 6
6
Front Raise
3
AMRAP
RPE 6
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
8
V-Handle Tricep Pushdown (Cable)
3
AMRAP
RPE 6
9
Single Arm Overhead Tricep Extension
3
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)
4
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
5
10-15 reps
RPE 7
5
Lateral Raise (Cable)
4
AMRAP
RPE 6
6
Front Raise
4
AMRAP
RPE 6
7
Lateral Raise (Dumbbell)
4
AMRAP
RPE 6
8
V-Handle Tricep Pushdown (Cable)
4
AMRAP
RPE 6
9
Single Arm Overhead Tricep Extension
4
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 6
3
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 6
4
Reverse Pec Deck
1
AMRAP
RPE 6
5
Bicep Curl (EZ Bar)
1
AMRAP
RPE 6
6
Preacher Curl (Dumbbell)
1
AMRAP
RPE 6
7
Decline Crunch
1
AMRAP
RPE 6
8
Cable Crunch
1
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
2
AMRAP
RPE 6
3
Chest Supported Row (Dumbbell)
2
AMRAP
RPE 6
4
Reverse Pec Deck
2
AMRAP
RPE 6
5
Bicep Curl (EZ Bar)
2
AMRAP
RPE 6
6
Preacher Curl (Dumbbell)
2
AMRAP
RPE 6
7
Decline Crunch
2
AMRAP
RPE 6
8
Cable Crunch
2
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
3
AMRAP
RPE 6
3
Chest Supported Row (Dumbbell)
3
AMRAP
RPE 6
4
Reverse Pec Deck
3
AMRAP
RPE 6
5
Bicep Curl (EZ Bar)
3
AMRAP
RPE 6
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 6
7
Decline Crunch
3
AMRAP
RPE 6
8
Cable Crunch
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
4
AMRAP
RPE 6
3
Chest Supported Row (Dumbbell)
4
AMRAP
RPE 6
4
Reverse Pec Deck
4
AMRAP
RPE 6
5
Bicep Curl (EZ Bar)
4
AMRAP
RPE 6
6
Preacher Curl (Dumbbell)
4
AMRAP
RPE 6
7
Decline Crunch
4
AMRAP
RPE 6
8
Cable Crunch
4
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-15 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 6
3
Leg Curl
1
AMRAP
RPE 6
4
Standing Calf Raise
1
AMRAP
-
5
Seated Calf Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-15 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
AMRAP
RPE 6
3
Leg Curl
2
AMRAP
RPE 6
4
Standing Calf Raise
2
AMRAP
-
5
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-15 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 6
3
Leg Curl
1
AMRAP
RPE 6
4
Standing Calf Raise
1
AMRAP
-
5
Seated Calf Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-15 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
4
AMRAP
RPE 6
3
Leg Curl
4
AMRAP
RPE 6
4
Standing Calf Raise
4
AMRAP
-
5
Seated Calf Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Chest Fly (Cable)
2
AMRAP
-
3
Front Raise
1
AMRAP
-
4
Lateral Raise (Dumbbell)
1
AMRAP
-
5
Lateral Raise (Cable)
1
AMRAP
-
6
Single Arm Overhead Tricep Extension
1
AMRAP
-
7
Tricep Pushdown (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
3
AMRAP
-
3
Front Raise
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Single Arm Overhead Tricep Extension
2
AMRAP
-
7
Tricep Pushdown (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Chest Fly (Cable)
2
AMRAP
-
3
Front Raise
1
AMRAP
-
4
Lateral Raise (Dumbbell)
1
AMRAP
-
5
Lateral Raise (Cable)
1
AMRAP
-
6
Single Arm Overhead Tricep Extension
1
AMRAP
-
7
Tricep Pushdown (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
2
Chest Fly (Cable)
5
AMRAP
-
3
Front Raise
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Lateral Raise (Cable)
4
AMRAP
-
6
Single Arm Overhead Tricep Extension
4
AMRAP
-
7
Tricep Pushdown (Cable)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
1
AMRAP
-
4
Single Arm Row (Dumbbell)
1
AMRAP
-
5
Face Pull
1
AMRAP
-
6
Bicep Curl (Dumbbell)
1
AMRAP
-
7
Incline Curl (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
2
AMRAP
-
4
Single Arm Row (Dumbbell)
2
AMRAP
-
5
Face Pull
2
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
1
AMRAP
-
4
Single Arm Row (Dumbbell)
1
AMRAP
-
5
Face Pull
1
AMRAP
-
6
Bicep Curl (Dumbbell)
1
AMRAP
-
7
Incline Curl (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
4
AMRAP
-
4
Single Arm Row (Dumbbell)
4
AMRAP
-
5
Face Pull
4
AMRAP
-
6
Bicep Curl (Dumbbell)
4
AMRAP
-
7
Incline Curl (Dumbbell)
4
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
60%
2
Romanian Deadlift (Barbell)
1 Set
AMRAP
60%
3
Bulgarian Split Squat (Dumbbell)
1 Set
10-15 Reps
@7
4
Leg Extension
1 Set
10-15 Reps
@7
5
Seated Calf Raise
1 Set
AMRAP
@8
6
Standing Calf Raise
1 Set
AMRAP
@8
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
10-15 Reps
@8
4
Seated Overhead Press (Dumbbell)
2 Sets
10-15 Reps
@7
5
Lateral Raise (Cable)
1 Set
AMRAP
@6
6
Front Raise
1 Set
AMRAP
@6
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@6
8
V-Handle Tricep Pushdown (Cable)
1 Set
AMRAP
@6
9
Single Arm Overhead Tricep Extension
1 Set
AMRAP
@6
Day 3
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@6
3
Chest Supported Row (Dumbbell)
1 Set
AMRAP
@6
4
Reverse Pec Deck
1 Set
AMRAP
@6
5
Bicep Curl (EZ Bar)
1 Set
AMRAP
@6
6
Preacher Curl (Dumbbell)
1 Set
AMRAP
@6
7
Decline Crunch
1 Set
AMRAP
@6
8
Cable Crunch
1 Set
AMRAP
@6
Day 4
1
Front Squat (Barbell)
3 Sets
10-15 Reps
@6
2
Bulgarian Split Squat (Dumbbell)
1 Set
AMRAP
@6
3
Leg Curl
1 Set
AMRAP
@6
4
Standing Calf Raise
1 Set
AMRAP
-
5
Seated Calf Raise
1 Set
AMRAP
-
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
2
Chest Fly (Cable)
2 Sets
AMRAP
-
3
Front Raise
1 Set
AMRAP
-
4
Lateral Raise (Dumbbell)
1 Set
AMRAP
-
5
Lateral Raise (Cable)
1 Set
AMRAP
-
6
Single Arm Overhead Tricep Extension
1 Set
AMRAP
-
7
Tricep Pushdown (Cable)
1 Set
AMRAP
-
Day 6
1
Barbell Row
3 Sets
6 Reps
65%
2
Barbell Row
1 Set
AMRAP
65%
3
Lat Pulldown
1 Set
AMRAP
-
4
Single Arm Row (Dumbbell)
1 Set
AMRAP
-
5
Face Pull
1 Set
AMRAP
-
6
Bicep Curl (Dumbbell)
1 Set
AMRAP
-
7
Incline Curl (Dumbbell)
1 Set
AMRAP
-