Bullmastiff Custom Phase 1
Seks
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6 reps | 60% |
| 2 | Romanian Deadlift (Barbell) | 1 | AMRAP | 60% |
| 3 | Bulgarian Split Squat (Dumbbell) | 1 | 10–15 reps | @7 |
| 4 | Leg Extension | 1 | 10–15 reps | @7 |
| 5 | Seated Calf Raise | 1 | AMRAP | @8 |
| 6 | Standing Calf Raise | 1 | AMRAP | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | 65% |
| 2 | Bench Press (Barbell) | 1 | AMRAP | 65% |
| 3 | Incline Bench Press (Dumbbell) | 1 | 10–15 reps | @8 |
| 4 | Seated Overhead Press (Dumbbell) | 2 | 10–15 reps | @7 |
| 5 | Lateral Raise (Cable) | 1 | AMRAP | @6 |
| 6 | Front Raise | 1 | AMRAP | @6 |
| 7 | Lateral Raise (Dumbbell) | 1 | AMRAP | @6 |
| 8 | V-Handle Tricep Pushdown (Cable) | 1 | AMRAP | @6 |
| 9 | Single Arm Overhead Tricep Extension | 1 | AMRAP | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 1 | AMRAP | @7 |
| 1 | AMRAP | @8 | ||
| 1 | AMRAP | @9 | ||
| 2 | Lat Pulldown | 1 | AMRAP | @6 |
| 3 | Chest Supported Row (Dumbbell) | 1 | AMRAP | @6 |
| 4 | Reverse Pec Deck | 1 | AMRAP | @6 |
| 5 | Bicep Curl (EZ Bar) | 1 | AMRAP | @6 |
| 6 | Preacher Curl (Dumbbell) | 1 | AMRAP | @6 |
| 7 | Decline Crunch | 1 | AMRAP | @6 |
| 8 | Cable Crunch | 1 | AMRAP | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 3 | 10–15 reps | @6 |
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | AMRAP | @6 |
| 3 | Leg Curl | 1 | AMRAP | @6 |
| 4 | Standing Calf Raise | 1 | AMRAP | — |
| 5 | Seated Calf Raise | 1 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8 reps | @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 | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 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 | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bullmastiff Custom Phase 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Bullmastiff Custom Phase 1 is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bullmastiff Custom Phase 1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
