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Operation Staunch

by J C.
1 athletes joined

Program Description

Build mass and strength with this brutal program. This program is designed to be a 2.0 version of Bullmastiff with an emphasis on more pulling and accessories targeting calves, glutes, Delts & traps. All credit goes to Bromley and his original program, this is just another version I made for myself that I thought others might enjoy.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2025 09:25
  • Last Edited
    Jul 20, 2025 11:43
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5A
Calf Raise (Leg Press)
4
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5A
Calf Raise (Leg Press)
4
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5A
Calf Raise (Leg Press)
4
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5A
Calf Raise (Leg Press)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5A
Calf Raise (Leg Press)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5A
Calf Raise (Leg Press)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 9
5A
Calf Raise (Leg Press)
4
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 9
5A
Calf Raise (Leg Press)
4
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 9
5A
Calf Raise (Leg Press)
4
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
65%
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4A
Overhead Press (Barbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Dip (Weighted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
65%
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4A
Overhead Press (Barbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Dip (Weighted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
65%
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4A
Overhead Press (Barbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Dip (Weighted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
70%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4A
Overhead Press (Barbell)
3
10 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Dip (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
70%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4A
Overhead Press (Barbell)
3
10 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Dip (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
70%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4A
Overhead Press (Barbell)
3
10 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Dip (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 8
2
Bench Press (Barbell)
6
4 reps
75%
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4A
Overhead Press (Barbell)
3
8 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Lat Pulldown
3
8 reps
RPE 9
6
Dip (Weighted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 8
2
Bench Press (Barbell)
6
4 reps
75%
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4A
Overhead Press (Barbell)
3
8 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Lat Pulldown
3
8 reps
RPE 9
6
Dip (Weighted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 8
2
Bench Press (Barbell)
6
4 reps
75%
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4A
Overhead Press (Barbell)
3
8 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Lat Pulldown
3
8 reps
RPE 9
6
Dip (Weighted)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Zercher Squat (Barbell)
3
12 reps
RPE 7
3
Good Morning
3
12 reps
RPE 7
4
Pull Through (Cable)
3
12 reps
RPE 7
5A
Calf Raise (Leg Press)
4
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Zercher Squat (Barbell)
3
12 reps
RPE 7
3
Good Morning
3
12 reps
RPE 7
4
Pull Through (Cable)
3
12 reps
RPE 7
5A
Calf Raise (Leg Press)
4
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Zercher Squat (Barbell)
3
12 reps
RPE 7
3
Good Morning
3
12 reps
RPE 7
4
Pull Through (Cable)
3
12 reps
RPE 7
5A
Calf Raise (Leg Press)
4
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Zercher Squat (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Calf Raise (Leg Press)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Zercher Squat (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Calf Raise (Leg Press)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Zercher Squat (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Calf Raise (Leg Press)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Zercher Squat (Barbell)
3
8 reps
RPE 9
3
Good Morning
3
8 reps
RPE 9
4
Pull Through (Cable)
3
8 reps
RPE 9
5A
Calf Raise (Leg Press)
4
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Zercher Squat (Barbell)
3
8 reps
RPE 9
3
Good Morning
3
8 reps
RPE 9
4
Pull Through (Cable)
3
8 reps
RPE 9
5A
Calf Raise (Leg Press)
4
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Zercher Squat (Barbell)
3
8 reps
RPE 9
3
Good Morning
3
8 reps
RPE 9
4
Pull Through (Cable)
3
8 reps
RPE 9
5A
Calf Raise (Leg Press)
4
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 7
2
Pull-Up (Weighted)
4
6 reps
65%
3A
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
4
Shrug (Barbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 7
2
Pull-Up (Weighted)
4
6 reps
65%
3A
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
4
Shrug (Barbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 7
2
Pull-Up (Weighted)
4
6 reps
65%
3A
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
4
Shrug (Barbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 7.5
2
Pull-Up (Weighted)
5
5 reps
70%
3A
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Shrug (Barbell)
3
10 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 7.5
2
Pull-Up (Weighted)
5
5 reps
70%
3A
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Shrug (Barbell)
3
10 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 7.5
2
Pull-Up (Weighted)
5
5 reps
70%
3A
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Shrug (Barbell)
3
10 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 8
2
Pull-Up (Weighted)
6
4 reps
75%
3A
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
4
Shrug (Barbell)
3
8 reps
RPE 9
5
Dip (Weighted)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 8
2
Pull-Up (Weighted)
6
4 reps
75%
3A
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
4
Shrug (Barbell)
3
8 reps
RPE 9
5
Dip (Weighted)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
RPE 8
2
Pull-Up (Weighted)
6
4 reps
75%
3A
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
4
Shrug (Barbell)
3
8 reps
RPE 9
5
Dip (Weighted)
3
8 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
65%
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Hamstring Curl
3 Sets
15 Reps
@7
5A
Calf Raise (Leg Press)
4 Sets
15 Reps
@7
5B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
65%
2
Zercher Squat (Barbell)
3 Sets
12 Reps
@7
3
Good Morning
3 Sets
12 Reps
@7
4
Pull Through (Cable)
3 Sets
12 Reps
@7
5A
Calf Raise (Leg Press)
4 Sets
15 Reps
@7
5B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7
Day 4
1
Face Pull
3 Sets
15 Reps
@7
2
Pull-Up (Weighted)
4 Sets
6 Reps
65%
3A
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
4
Shrug (Barbell)
3 Sets
12 Reps
@7
5
Dip (Weighted)
3 Sets
12 Reps
@7
Day 2
1
Face Pull
3 Sets
15 Reps
@7
2
Bench Press (Barbell)
4 Sets
6 Reps
65%
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
4A
Overhead Press (Barbell)
3 Sets
12 Reps
@7
4B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Lat Pulldown
3 Sets
12 Reps
@7
6
Dip (Weighted)
3 Sets
12 Reps
@7