Colossus

A modified version of Alex Bromley's Bullmastiff program, which features an autoregulated 3-week wave structure.

The changes I made are mostly due to exercise preferences, but there are a couple of modifications made to alleviate the crushing demand of the Bullmastiff program on my spinal erectors.

To determine your weight jumps for your main lifts each week, add 1% of your 1 rep max for every additional rep in the previous week's AMRAP.

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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

Bench Press (Barbell)

Overhead Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Squat (Barbell)

Walking Lunge (Dumbbell)

Chest Supported Row (Machine)

Ab Wheel

Overhead Press (Barbell)

Chest Press (Machine)

Rear Delt Fly (Machine)

Deadlift (Barbell)

Front Squat (Barbell)

Pull-Up (Assisted)

Hanging Knee Raise

Incline Bench Press (Dumbbell)

Skull Crusher (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Row (Cable)

Bench Press (Close Grip)

Tricep Extension (Cable)

Box Squat (Barbell)

Back Extension (Weighted)

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