Bullmastiff - Superhero tweak

by Jesper E.
37 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 20, 2025 01:53

Summary

Unleash your inner strength with the **Bullmastiff - Superhero Tweak**, a dynamic 12-week program designed for serious lifters. Committing just 4 days a week, you'll tackle a mix of heavy lifts like deadlifts and squats, paired with targeted accessory work to build muscle and enhance performance. Each session is crafted to push your limits, ensuring you develop power across all major muscle groups. Get ready to transform your physique and elevate your training game!
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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
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Squat (Paused)
3
12-15 reps
RPE 8
3
Underhand Lat Pulldown
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Squat (Paused)
4
12-15 reps
RPE 8
3
Underhand Lat Pulldown
4
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Squat (Paused)
5
12-15 reps
RPE 8
3
Underhand Lat Pulldown
5
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Squat (Paused)
6
12-15 reps
RPE 8
3
Underhand Lat Pulldown
6
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
6
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10-12 reps
RPE 8
3
Underhand Lat Pulldown
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Squat (Paused)
4
10-12 reps
RPE 8
3
Underhand Lat Pulldown
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Squat (Paused)
5
10-12 reps
RPE 8
3
Underhand Lat Pulldown
5
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Squat (Paused)
6
10-12 reps
RPE 8
3
Underhand Lat Pulldown
6
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
6
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Squat (Paused)
3
8-10 reps
RPE 8
3
Underhand Lat Pulldown
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
-
2
Squat (Paused)
4
8-10 reps
RPE 8
3
Underhand Lat Pulldown
4
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
-
2
Squat (Paused)
5
8-10 reps
RPE 8
3
Underhand Lat Pulldown
5
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
-
2
Squat (Paused)
6
8-10 reps
RPE 8
3
Underhand Lat Pulldown
6
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
6
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
5
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
5
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
6
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
6
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
6
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
5
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
6
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
6
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
6
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
5
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
6
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
6
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 8
3
Seal Row
3
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 8
3
Seal Row
4
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
5
12-15 reps
RPE 8
3
Seal Row
5
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
6
12-15 reps
RPE 8
3
Seal Row
6
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
6
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Seal Row
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Seal Row
4
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
10-12 reps
RPE 8
3
Seal Row
5
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
5
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
6
10-12 reps
RPE 8
3
Seal Row
6
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
6
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Seal Row
3
8-10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Seal Row
4
8-10 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Romanian Deadlift (Barbell)
5
8-10 reps
RPE 8
3
Seal Row
5
8-10 reps
RPE 8
4
Bicep Curl (EZ Bar)
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Romanian Deadlift (Barbell)
6
8-10 reps
RPE 8
3
Seal Row
6
8-10 reps
RPE 8
4
Bicep Curl (EZ Bar)
6
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Spoto Press
3
12-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
4
Upright Row (Barbell)
3
15-18 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Spoto Press
4
12-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8
4
Upright Row (Barbell)
4
15-18 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Spoto Press
5
12-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
4
Upright Row (Barbell)
5
15-18 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Spoto Press
6
12-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
6
12-15 reps
RPE 8
4
Upright Row (Barbell)
6
15-18 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
70%
2
Spoto Press
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Spoto Press
4
10-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
4
Upright Row (Barbell)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Spoto Press
5
10-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
5
10-12 reps
RPE 8
4
Upright Row (Barbell)
5
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Spoto Press
6
10-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
6
10-12 reps
RPE 8
4
Upright Row (Barbell)
6
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
75%
2
Spoto Press
3
8-10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8
4
Upright Row (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
-
2
Spoto Press
4
8-10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 8
4
Upright Row (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
-
2
Spoto Press
5
8-10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
5
8-10 reps
RPE 8
4
Upright Row (Barbell)
5
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
-
2
Spoto Press
6
8-10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
6
8-10 reps
RPE 8
4
Upright Row (Barbell)
6
10-12 reps
RPE 8
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