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Base-Peak home gym

by Sean C.
1 athletes joined
4.0
(1 rating)

Program Description

8 weeks of base building followed by 8 weeks of peaking geared towards my home gym with a rack, barbell, and dumbells only. Inspired by Bullmastiff First 8 weeks is made up of 4 2-week cycles: Each day has a a primary lift which ends with an AMRAP set. Use autoregulation to set the weight for the second week of each cycle. Each pound above the rep target = add 1% of your 1RM to the weight. Reset after each 2 week cycle. Last 8 weeks is made up of 2 3-week cycles followed by a deload week and then testing/competition.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 23, 2024 02:48
  • Last Edited
    Jun 18, 2025 11:43

Summary

Unlock your full potential with the Base-Peak home gym program, a comprehensive 16-week journey designed for serious lifters. This 4-day-a-week regimen focuses on compound lifts and functional movements, utilizing a barbell and dumbbells to build strength, power, and endurance. Expect to tackle exercises like squats, deadlifts, and bench presses, all tailored to challenge your limits and enhance your performance. Perfect for those ready to elevate their home workouts, this program will guide you through progressive intensity to ensure consistent gains and impressive results. Get ready to transform your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12%
Quadriceps
11.6%
Chest
11.4%
Triceps
11.1%
Hamstrings
9.4%
Front Delts
8.7%
Abs
7.8%
Biceps
5.4%
Upper Back
5.3%
Middle Delts
5.2%
Lats
4.2%
Lower Back
3.9%
Adductors
2.3%
Forearms
1.1%
Rear Delts
0.5%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
50%
2
Squat (Barbell)
1
8+ reps
50%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
4
Bent Over Row (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
50%
2
Squat (Barbell)
1
8+ reps
50%
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
4
Bent Over Row (Barbell)
3
12-15 reps
-
5
Hip Thrust (Barbell)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
6+ reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Hip Thrust (Barbell)
3
10-12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
6+ reps
65%
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
4
Bent Over Row (Barbell)
4
10-12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
5+ reps
70%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Bent Over Row (Barbell)
4
8-10 reps
-
5
Hip Thrust (Barbell)
4
8-10 reps
-
6
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
5+ reps
70%
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Bent Over Row (Barbell)
5
8-10 reps
-
5
Hip Thrust (Barbell)
5
8-10 reps
-
6
Plank
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
4+ reps
75%
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
4
Bent Over Row (Barbell)
5
5-8 reps
-
5
Hip Thrust (Barbell)
5
5-8 reps
-
6
Plank
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
4+ reps
75%
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
4
Bent Over Row (Barbell)
6
5-8 reps
-
5
Hip Thrust (Barbell)
6
5-8 reps
-
6
Plank
6
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Squat (Barbell)
1
3+ reps
80%
3
Pin Squat
4
6 reps
RPE 6
4
Deadlift (Paused)
4
6 reps
RPE 6
5
Bent Over Row (Barbell)
3
8-12 reps
-
6
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Squat (Barbell)
1
3+ reps
80%
3
Pin Squat
3
6 reps
RPE 7
4
Deadlift (Paused)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-12 reps
-
6
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3+ reps
80%
2
Pin Squat
2
6 reps
RPE 8
3
Deadlift (Paused)
2
6 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
90%
2
Squat (Barbell)
1
1+ reps
90%
3
Pin Squat
4
4 reps
RPE 6
4
Deadlift (Paused)
4
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
90%
2
Squat (Barbell)
1
1+ reps
90%
3
Pin Squat
3
4 reps
RPE 7
4
Deadlift (Paused)
3
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
90%
2
Pin Squat
2
4 reps
RPE 8
3
Deadlift (Paused)
2
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 5
2
Bench Press (Barbell)
3
3 reps
RPE 5
3
Deadlift (Barbell)
3
3 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
1
1 reps
100%
3
Deadlift (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
50%
2
Bench Press (Barbell)
1
8+ reps
50%
3
Bench Press (Close Grip)
2
12-15 reps
-
4
Arnold Press
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
50%
2
Bench Press (Barbell)
1
8+ reps
50%
3
Bench Press (Close Grip)
3
12-15 reps
-
4
Arnold Press
4
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
6+ reps
65%
3
Bench Press (Close Grip)
3
10-12 reps
-
4
Arnold Press
3
10 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
6+ reps
65%
3
Bench Press (Close Grip)
4
10-12 reps
-
4
Arnold Press
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Bench Press (Close Grip)
4
8-10 reps
-
4
Arnold Press
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Bench Press (Close Grip)
5
8-10 reps
-
4
Arnold Press
4
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
4+ reps
75%
3
Bench Press (Close Grip)
5
5-8 reps
-
4
Arnold Press
3
6 reps
RPE 6
5
Bicep Curl (Dumbbell)
5
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
4+ reps
75%
3
Bench Press (Close Grip)
6
5-8 reps
-
4
Arnold Press
4
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
6
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
1
3+ reps
80%
3
Spoto Press
4
6 reps
RPE 6
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Plate Raise
4
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Barbell)
1
3+ reps
80%
3
Spoto Press
3
6 reps
RPE 7
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Plate Raise
4
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3+ reps
80%
2
Spoto Press
2
6 reps
RPE 8
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Plate Raise
4
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
90%
2
Bench Press (Barbell)
1
1+ reps
90%
3
Spoto Press
4
4 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
90%
2
Bench Press (Barbell)
1
1+ reps
90%
3
Spoto Press
3
4 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1+ reps
90%
2
Spoto Press
2
4 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
50%
2
Deadlift (Barbell)
1
8+ reps
50%
3
Squat (Paused)
3
12 reps
RPE 6
4
Lunge (Barbell)
2
12-15 reps
-
5
Pull-Up (Bodyweight)
2
12-15 reps
-
6
Hanging Leg Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
50%
2
Deadlift (Barbell)
1
8+ reps
50%
3
Squat (Paused)
4
12 reps
RPE 7
4
Lunge (Barbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
6+ reps
65%
3
Squat (Paused)
3
10 reps
RPE 6
4
Lunge (Barbell)
3
10-12 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
6+ reps
65%
3
Squat (Paused)
4
10 reps
RPE 7
4
Lunge (Barbell)
4
10-12 reps
-
5
Pull-Up (Bodyweight)
4
10-12 reps
-
6
Hanging Leg Raise
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
5+ reps
70%
3
Squat (Paused)
3
8 reps
RPE 6
4
Lunge (Barbell)
4
8-10 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
6
Hanging Leg Raise
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
5+ reps
70%
3
Squat (Paused)
4
8 reps
RPE 7
4
Lunge (Barbell)
5
8-10 reps
-
5
Pull-Up (Bodyweight)
5
8-10 reps
-
6
Hanging Leg Raise
5
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
4+ reps
75%
3
Squat (Paused)
3
6 reps
RPE 6
4
Lunge (Barbell)
5
5-8 reps
-
5
Pull-Up (Bodyweight)
5
5-8 reps
-
6
Hanging Leg Raise
5
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
4+ reps
75%
3
Squat (Paused)
4
6 reps
RPE 7
4
Lunge (Barbell)
6
5-8 reps
-
5
Pull-Up (Bodyweight)
6
5-8 reps
-
6
Hanging Leg Raise
6
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Deadlift (Barbell)
1
3+ reps
80%
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
4
Box Squat (Barbell)
4
6 reps
RPE 6
5
Pull-Up (Bodyweight)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
80%
2
Deadlift (Barbell)
1
3+ reps
80%
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Box Squat (Barbell)
3
6 reps
RPE 7
5
Pull-Up (Bodyweight)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3+ reps
80%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Box Squat (Barbell)
2
6 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
90%
2
Deadlift (Barbell)
1
1+ reps
90%
3
Romanian Deadlift (Barbell)
4
4 reps
RPE 6
4
Box Squat (Barbell)
4
4 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
90%
2
Deadlift (Barbell)
1
1+ reps
90%
3
Romanian Deadlift (Barbell)
3
4 reps
RPE 7
4
Box Squat (Barbell)
3
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1+ reps
90%
2
Romanian Deadlift (Barbell)
2
4 reps
RPE 8
3
Box Squat (Barbell)
2
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
8 reps
50%
2
Seated Overhead Press (Barbell)
1
8+ reps
50%
3
Spoto Press
3
12 reps
RPE 6
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
8 reps
50%
2
Seated Overhead Press (Barbell)
1
8+ reps
50%
3
Spoto Press
4
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
65%
2
Seated Overhead Press (Barbell)
1
6+ reps
65%
3
Spoto Press
3
10 reps
RPE 6
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
65%
2
Seated Overhead Press (Barbell)
1
6+ reps
65%
3
Spoto Press
4
10 reps
RPE 7
4
Chest Fly (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Seated Overhead Press (Barbell)
1
5+ reps
70%
3
Spoto Press
3
8 reps
RPE 6
4
Chest Fly (Dumbbell)
4
8-10 reps
-
5
Skull Crusher (Dumbbell)
4
8-10 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Seated Overhead Press (Barbell)
1
5+ reps
70%
3
Spoto Press
4
8 reps
RPE 7
4
Chest Fly (Dumbbell)
5
8-10 reps
-
5
Skull Crusher (Dumbbell)
5
8-10 reps
-
6
Bicep Curl (Dumbbell)
5
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
4 reps
75%
2
Seated Overhead Press (Barbell)
1
4+ reps
75%
3
Spoto Press
3
6 reps
RPE 6
4
Chest Fly (Dumbbell)
5
5-8 reps
-
5
Skull Crusher (Dumbbell)
5
5-8 reps
-
6
Bicep Curl (Dumbbell)
5
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
4 reps
75%
2
Seated Overhead Press (Barbell)
1
4+ reps
75%
3
Spoto Press
4
6 reps
RPE 7
4
Chest Fly (Dumbbell)
6
5-8 reps
-
5
Skull Crusher (Dumbbell)
6
5-8 reps
-
6
Bicep Curl (Dumbbell)
6
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
3 reps
80%
2
Seated Overhead Press (Barbell)
1
3+ reps
80%
3
Arnold Press
4
6 reps
RPE 6
4
Bench Press (Dumbbell)
4
6 reps
RPE 6
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3 reps
80%
2
Seated Overhead Press (Barbell)
1
3+ reps
80%
3
Arnold Press
3
6 reps
RPE 7
4
Bench Press (Dumbbell)
3
6 reps
RPE 7
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3+ reps
80%
2
Arnold Press
2
6 reps
RPE 8
3
Bench Press (Dumbbell)
2
6 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
1 reps
90%
2
Seated Overhead Press (Barbell)
1
1+ reps
90%
3
Tempo Overhead Press
4
4 reps
RPE 6
4
Bench Press (Dumbbell)
4
4 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1 reps
90%
2
Seated Overhead Press (Barbell)
1
1+ reps
90%
3
Tempo Overhead Press
3
4 reps
RPE 7
4
Bench Press (Dumbbell)
3
4 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1+ reps
90%
2
Tempo Overhead Press
2
4 reps
RPE 8
3
Bench Press (Dumbbell)
2
4 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
2 Sets
8 Reps
50%
2
Squat (Barbell)
1 Set
8+ Reps
50%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
4
Bent Over Row (Barbell)
2 Sets
12-15 Reps
-
5
Hip Thrust (Barbell)
2 Sets
12-15 Reps
-
6
Plank
2 Sets
1 mins
-
Day 2
1
Bench Press (Barbell)
2 Sets
8 Reps
50%
2
Bench Press (Barbell)
1 Set
8+ Reps
50%
3
Bench Press (Close Grip)
2 Sets
12-15 Reps
-
4
Arnold Press
3 Sets
12 Reps
@6
5
Bicep Curl (Dumbbell)
2 Sets
15-20 Reps
-
Day 3
1
Deadlift (Barbell)
2 Sets
8 Reps
50%
2
Deadlift (Barbell)
1 Set
8+ Reps
50%
3
Squat (Paused)
3 Sets
12 Reps
@6
4
Lunge (Barbell)
2 Sets
12-15 Reps
-
5
Pull-Up (Bodyweight)
2 Sets
12-15 Reps
-
6
Hanging Leg Raise
2 Sets
12-15 Reps
-
Day 4
1
Seated Overhead Press (Barbell)
2 Sets
8 Reps
50%
2
Seated Overhead Press (Barbell)
1 Set
8+ Reps
50%
3
Spoto Press
3 Sets
12 Reps
@6
4
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
-
5
Skull Crusher (Dumbbell)
2 Sets
12-15 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Sean C.Man
3 months ago
15 weeks complete
8 years of prior experience
Less than expected strength gains
As expected muscle gains
Marginal modifications
I made this program as a variant of bullmastiff that used the equipment I had in my home gym. Overall it was pretty good, the base phase I felt like added good muscle. I ended up adding 10lbs to my squat 445->455 but my other lifts didn't really move. I wasn't able to follow the last few weeks perfectly though due to some travel and illness, i think that had more effect on my final tests.