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Bullmastiff - Superhero tweak
by Jesper E.
7 athletes joined
Program Description
This is my version of Alex Bromleys Bullmastiff. The first week has the main lifts with reps and sets at a percentage of your 1RM. The last set is always an AMRAP. The number of reps above perspcribed reps is 1% of 1RM increase in load for the coming weak. The program is based on waves of increasing volume, each wave is four weaks. So every five weeks there is a natural deload in load and volume before it starts increasing again. If thats not enough its probably a good idea to incoroprate a proper deload. The OHP has been switched for a high incline bench and their is also a focus on side delts, because everybody loves broad shoulders. The program should be ran on a small calorie surplus, 250-500cals for maximum results. Dont go for broke, try to stick to the RPE. The volume is driving factor, not the weights. Focus on a full range of motion and perfect technique. Good luck!
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
May 08, 2024 07:18
Last Edited
Jun 03, 2024 11:28
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Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
6 Reps
65%
2
Squat (Paused)
3 Sets
12-15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12-15 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15-18 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
65%
2
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@8
3
Seal Row
3 Sets
12-15 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Spoto Press
3 Sets
12-15 Reps
@8
3
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
4
Upright Row (Barbell)
3 Sets
15-18 Reps
@8
Day 1
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Squat (Paused)
4 Sets
12-15 Reps
@8
3
Underhand Lat Pulldown
4 Sets
12-15 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
12-15 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
15-18 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Romanian Deadlift (Barbell)
4 Sets
12-15 Reps
@8
3
Seal Row
4 Sets
12-15 Reps
@8
4
Bicep Curl (EZ Bar)
4 Sets
12-15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Spoto Press
4 Sets
12-15 Reps
@8
3
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
@8
4
Upright Row (Barbell)
4 Sets
15-18 Reps
@8
Day 1
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Squat (Paused)
5 Sets
12-15 Reps
@8
3
Underhand Lat Pulldown
5 Sets
12-15 Reps
@8
4
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
5 Sets
12-15 Reps
@8
3
Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@8
4
Lateral Raise (Dumbbell)
5 Sets
15-18 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Romanian Deadlift (Barbell)
5 Sets
12-15 Reps
@8
3
Seal Row
5 Sets
12-15 Reps
@8
4
Bicep Curl (EZ Bar)
5 Sets
12-15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Spoto Press
5 Sets
12-15 Reps
@8
3
Overhead Tricep Extension (Cable)
5 Sets
12-15 Reps
@8
4
Upright Row (Barbell)
5 Sets
15-18 Reps
@8
Day 1
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Squat (Paused)
6 Sets
12-15 Reps
@8
3
Underhand Lat Pulldown
6 Sets
12-15 Reps
@8
4
Bicep Curl (Dumbbell)
6 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
6 Sets
12-15 Reps
@8
3
Tricep Pushdown (Cable)
6 Sets
12-15 Reps
@8
4
Lateral Raise (Dumbbell)
6 Sets
15-18 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Spoto Press
6 Sets
12-15 Reps
@8
3
Overhead Tricep Extension (Cable)
6 Sets
12-15 Reps
@8
4
Upright Row (Barbell)
6 Sets
15-18 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Romanian Deadlift (Barbell)
6 Sets
12-15 Reps
@8
3
Seal Row
6 Sets
12-15 Reps
@8
4
Bicep Curl (EZ Bar)
6 Sets
12-15 Reps
@8
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Squat (Paused)
3 Sets
10-12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
10-12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8
3
Seal Row
3 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Spoto Press
3 Sets
10-12 Reps
@8
3
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
4
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Squat (Paused)
4 Sets
10-12 Reps
@8
3
Underhand Lat Pulldown
4 Sets
10-12 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
2
Spoto Press
4 Sets
10-12 Reps
@8
3
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
@8
4
Upright Row (Barbell)
4 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@8
3
Seal Row
4 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
@8
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Squat (Paused)
5 Sets
10-12 Reps
@8
3
Underhand Lat Pulldown
5 Sets
10-12 Reps
@8
4
Bicep Curl (Dumbbell)
5 Sets
10-12 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
5 Sets
10-12 Reps
@8
3
Seal Row
5 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
5 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
5 Sets
10-12 Reps
@8
3
Tricep Pushdown (Cable)
5 Sets
10-12 Reps
@8
4
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
2
Spoto Press
5 Sets
10-12 Reps
@8
3
Overhead Tricep Extension (Cable)
5 Sets
10-12 Reps
@8
4
Upright Row (Barbell)
5 Sets
12-15 Reps
@8
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Squat (Paused)
6 Sets
10-12 Reps
@8
3
Underhand Lat Pulldown
6 Sets
10-12 Reps
@8
4
Bicep Curl (Dumbbell)
6 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
6 Sets
10-12 Reps
@8
3
Tricep Pushdown (Cable)
6 Sets
10-12 Reps
@8
4
Lateral Raise (Dumbbell)
6 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
6 Sets
10-12 Reps
@8
3
Seal Row
6 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
6 Sets
10-12 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
2
Spoto Press
6 Sets
10-12 Reps
@8
3
Overhead Tricep Extension (Cable)
6 Sets
10-12 Reps
@8
4
Upright Row (Barbell)
6 Sets
12-15 Reps
@8
Day 1
1
Deadlift (Barbell)
6 Sets
4 Reps
75%
2
Squat (Paused)
3 Sets
8-10 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8-10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
6 Sets
4 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
Day 3
1
Squat (Barbell)
6 Sets
4 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Seal Row
3 Sets
8-10 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
6 Sets
4 Reps
75%
2
Spoto Press
3 Sets
8-10 Reps
@8
3
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@8
4
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
Day 1
1
Deadlift (Barbell)
6 Sets
4 Reps
2
Squat (Paused)
4 Sets
8-10 Reps
@8
3
Underhand Lat Pulldown
4 Sets
8-10 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
6 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@8
Day 3
1
Squat (Barbell)
6 Sets
4 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8
3
Seal Row
4 Sets
8-10 Reps
@8
4
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
6 Sets
4 Reps
2
Spoto Press
4 Sets
8-10 Reps
@8
3
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
@8
4
Upright Row (Barbell)
4 Sets
10-12 Reps
@8
Day 1
1
Deadlift (Barbell)
6 Sets
4 Reps
2
Squat (Paused)
5 Sets
8-10 Reps
@8
3
Underhand Lat Pulldown
5 Sets
8-10 Reps
@8
4
Bicep Curl (Dumbbell)
5 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
6 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
5 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
5 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
5 Sets
10-12 Reps
@8
Day 3
1
Squat (Barbell)
6 Sets
4 Reps
2
Romanian Deadlift (Barbell)
5 Sets
8-10 Reps
@8
3
Seal Row
5 Sets
8-10 Reps
@8
4
Bicep Curl (EZ Bar)
5 Sets
8-10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
6 Sets
4 Reps
2
Spoto Press
5 Sets
8-10 Reps
@8
3
Overhead Tricep Extension (Cable)
5 Sets
8-10 Reps
@8
4
Upright Row (Barbell)
5 Sets
10-12 Reps
@8
Day 1
1
Deadlift (Barbell)
6 Sets
4 Reps
2
Squat (Paused)
6 Sets
8-10 Reps
@8
3
Underhand Lat Pulldown
6 Sets
8-10 Reps
@8
4
Bicep Curl (Dumbbell)
6 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
6 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
6 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
6 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
6 Sets
10-12 Reps
@8
Day 3
1
Squat (Barbell)
6 Sets
4 Reps
2
Romanian Deadlift (Barbell)
6 Sets
8-10 Reps
@8
3
Seal Row
6 Sets
8-10 Reps
@8
4
Bicep Curl (EZ Bar)
6 Sets
8-10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
6 Sets
4 Reps
2
Spoto Press
6 Sets
8-10 Reps
@8
3
Overhead Tricep Extension (Cable)
6 Sets
8-10 Reps
@8
4
Upright Row (Barbell)
6 Sets
10-12 Reps
@8