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Bullmastiff 2.0

by Bryce T.
1 athletes joined

Program Description

My take on Alex Bromley’s renowned Bullmastiff program — refined for lifters chasing serious mass and strength. This version features subtle adjustments to structure and volume, plus carefully selected accessory work to push muscle growth and performance even further.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 21, 2025 09:00
  • Last Edited
    Dec 05, 2025 08:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Front Delts
13.3%
Quadriceps
10.3%
Hamstrings
9.3%
Middle Delts
8.4%
Glutes
8.3%
Upper Back
6.9%
Chest
6.6%
Abs
5.3%
Lats
4.8%
Biceps
4.5%
Lower Back
3%
Rear Delts
1.8%
Forearms
1.6%
Adductors
1.4%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Preacher Curl (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Preacher Curl (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Preacher Curl (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Preacher Curl (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Preacher Curl (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Preacher Curl (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Spoto Press
3
6 reps
-
3
Push Press (Barbell)
3
6 reps
RPE 6
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Spoto Press
3
6 reps
-
3
Push Press (Barbell)
3
6 reps
RPE 6
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3+ reps
80%
2
Spoto Press
2
6 reps
-
3
Push Press (Barbell)
2
6 reps
RPE 6
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
85%
2
Spoto Press
3
5 reps
-
3
Push Press (Barbell)
3
5 reps
RPE 6
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
85%
2
Spoto Press
3
5 reps
-
3
Push Press (Barbell)
3
5 reps
RPE 6
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2+ reps
85%
2
Spoto Press
3
5 reps
-
3
Push Press (Barbell)
3
5 reps
RPE 6
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
90%
2
Spoto Press
4
4 reps
-
3
Push Press (Barbell)
4
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Spoto Press
3
4 reps
-
3
Push Press (Barbell)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1+ reps
90%
2
Spoto Press
2
4 reps
-
3
Push Press (Barbell)
2
4 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
3
Leg Extension
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Pull-Up (Assisted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
3
Leg Extension
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Pull-Up (Assisted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
3
Leg Extension
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Pull-Up (Assisted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Pull-Up (Assisted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Pull-Up (Assisted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Pull-Up (Assisted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Pull-Up (Assisted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Pull-Up (Assisted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Pull-Up (Assisted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Bench Box Squat
3
6 reps
RPE 6
3
Bent Over Row (Barbell)
3
8 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Bench Box Squat
3
6 reps
RPE 6
3
Bent Over Row (Barbell)
3
8 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3+ reps
80%
2
Bench Box Squat
2
6 reps
RPE 6
3
Bent Over Row (Barbell)
3
8 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Bench Box Squat
3
5 reps
RPE 6
3
Bent Over Row (Barbell)
3
8 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
85%
2
Bench Box Squat
3
5 reps
RPE 6
3
Bent Over Row (Barbell)
3
8 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2+ reps
85%
2
Bench Box Squat
3
5 reps
RPE 6
3
Bent Over Row (Barbell)
3
8 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
90%
2
Bench Box Squat
4
4 reps
RPE 6
3
Pull-Up (Assisted)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Bench Box Squat
3
4 reps
RPE 6
3
Pull-Up (Assisted)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
90%
2
Bench Box Squat
2
4 reps
RPE 6
3
Pull-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Skull Crusher (Barbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Skull Crusher (Barbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Skull Crusher (Barbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6
3
Skull Crusher (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6
3
Skull Crusher (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6
3
Skull Crusher (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 6
3
Skull Crusher (Barbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 6
3
Skull Crusher (Barbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 6
3
Skull Crusher (Barbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Standing Pin Press
3
6 reps
-
3
Bench Press (Close Grip)
3
6 reps
RPE 6
4
Tricep Extension (Barbell)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
2
Standing Pin Press
3
6 reps
-
3
Bench Press (Close Grip)
3
6 reps
RPE 6
4
Tricep Extension (Barbell)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3+ reps
80%
2
Standing Pin Press
2
6 reps
-
3
Bench Press (Close Grip)
2
6 reps
RPE 6
4
Tricep Extension (Barbell)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
85%
2
Standing Pin Press
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
RPE 6
4
Tricep Extension (Barbell)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
85%
2
Standing Pin Press
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
RPE 6
4
Tricep Extension (Barbell)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2+ reps
85%
2
Standing Pin Press
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
RPE 6
4
Tricep Extension (Barbell)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
90%
2
Standing Pin Press
4
4 reps
-
3
Bench Press (Close Grip)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
90%
2
Standing Pin Press
3
4 reps
-
3
Bench Press (Close Grip)
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1+ reps
90%
2
Standing Pin Press
2
4 reps
-
3
Bench Press (Close Grip)
2
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Leg Curl
3
15 reps
-
3
Pull Up (Neutral Grip, Assisted)
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Leg Curl
3
15 reps
-
3
Pull Up (Neutral Grip, Assisted)
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Leg Curl
3
15 reps
-
3
Pull Up (Neutral Grip, Assisted)
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Leg Curl
3
12 reps
-
3
Pull Up (Neutral Grip, Assisted)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Leg Curl
3
12 reps
-
3
Pull Up (Neutral Grip, Assisted)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Leg Curl
3
12 reps
-
3
Pull Up (Neutral Grip, Assisted)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Leg Curl
3
10 reps
-
3
Pull Up (Neutral Grip, Assisted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Leg Curl
3
10 reps
-
3
Pull Up (Neutral Grip, Assisted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Leg Curl
3
10 reps
-
3
Pull Up (Neutral Grip, Assisted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Rack Pull (Barbell)
3
6 reps
-
4
Pull Up (Neutral Grip, Assisted)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Rack Pull (Barbell)
3
6 reps
-
4
Pull Up (Neutral Grip, Assisted)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3+ reps
80%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
3
Rack Pull (Barbell)
3
6 reps
-
4
Pull Up (Neutral Grip, Assisted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
85%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
3
Rack Pull (Barbell)
3
5 reps
-
4
Pull Up (Neutral Grip, Assisted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
3
Rack Pull (Barbell)
3
5 reps
-
4
Pull Up (Neutral Grip, Assisted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2+ reps
85%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
3
Rack Pull (Barbell)
3
5 reps
-
4
Pull Up (Neutral Grip, Assisted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
90%
2
Romanian Deadlift (Barbell)
4
4 reps
RPE 6
3
Rack Pull (Barbell)
4
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 6
3
Rack Pull (Barbell)
3
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1+ reps
90%
2
Romanian Deadlift (Barbell)
2
4 reps
RPE 6
3
Rack Pull (Barbell)
2
4 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
65%
65%
65%
65%
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Preacher Curl (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
65%
65%
65%
65%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
T-Bar Row
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
65%
65%
65%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
65%
65%
65%
65%
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Pull Up (Neutral Grip, Assisted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-