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Bull Mastiff Base

by Quinn
10 athletes joined
5.0
(1 rating)

Program Description

Base Wave - 9 Weeks Read Alex Bromley's description of this program to understand how to do it correctly. This is just a template to help me get through it. I change things around in here each workout depending on how I feel so don't feel like you need to do the exact accessories I have in here.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 15, 2024 04:57
  • Last Edited
    Aug 19, 2025 04:24

Summary

Unleash your strength with the Bull Mastiff Base program, a comprehensive 9-week training plan designed for serious lifters looking to build a solid foundation. Committing to just four days a week, you'll engage in compound movements like squats, deadlifts, and bench presses, complemented by targeted accessory work to enhance your overall power and stability. This program is perfect for those with a garage gym setup, focusing on maximizing your gains with minimal equipment while pushing your limits. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Glutes
12.2%
Hamstrings
10.7%
Triceps
9.6%
Abs
8.1%
Front Delts
8%
Chest
7.9%
Upper Back
6.1%
Biceps
5.7%
Lower Back
5.1%
Middle Delts
4.6%
Rear Delts
4.1%
Lats
3.7%
Adductors
1%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Stiff Leg Deadlift
3
12 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
4
Nordic Curl
3
12 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
6
Abs Crunch (Weighted)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Stiff Leg Deadlift
4
12 reps
RPE 6
3
Bent Over Row (Dumbbell)
4
12 reps
RPE 6
4
Nordic Curl
4
12 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6
6
Abs Crunch (Weighted)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Stiff Leg Deadlift
5
12 reps
RPE 6
3
Bent Over Row (Dumbbell)
5
12 reps
RPE 6
4
Nordic Curl
5
12 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 6
6
Abs Crunch (Weighted)
5
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Stiff Leg Deadlift
3
10 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6
4
Nordic Curl
3
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
6
Abs Crunch (Weighted)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Stiff Leg Deadlift
4
10 reps
RPE 6
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 6
4
Nordic Curl
4
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 6
6
Abs Crunch (Weighted)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Stiff Leg Deadlift
5
10 reps
RPE 6
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 6
4
Nordic Curl
5
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 6
6
Abs Crunch (Weighted)
5
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
4
Nordic Curl
3
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
6
Abs Crunch (Weighted)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Stiff Leg Deadlift
4
8 reps
RPE 6
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 6
4
Nordic Curl
4
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6
6
Abs Crunch (Weighted)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Stiff Leg Deadlift
5
8 reps
RPE 6
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 6
4
Nordic Curl
5
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 6
6
Abs Crunch (Weighted)
5
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Overhead Press (Dumbbell)
3
12 reps
RPE 6
3
Ring Dip
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Y Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Overhead Press (Dumbbell)
4
12 reps
RPE 6
3
Ring Dip
4
12 reps
RPE 6
4
Bicep Curl (Barbell)
4
12 reps
RPE 6
5
Y Raise
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Overhead Press (Dumbbell)
5
12 reps
RPE 6
3
Ring Dip
5
12 reps
RPE 6
4
Bicep Curl (Barbell)
5
12 reps
RPE 6
5
Y Raise
5
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Ring Dip
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Y Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Dumbbell)
4
10 reps
RPE 6
3
Ring Dip
4
10 reps
RPE 6
4
Bicep Curl (Barbell)
4
10 reps
RPE 6
5
Y Raise
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Dumbbell)
5
10 reps
RPE 6
3
Ring Dip
5
10 reps
RPE 6
4
Bicep Curl (Barbell)
5
10 reps
RPE 6
5
Y Raise
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Ring Dip
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
8 reps
RPE 6
5
Y Raise
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Overhead Press (Dumbbell)
4
8 reps
RPE 6
3
Ring Dip
4
12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8 reps
RPE 6
5
Y Raise
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Overhead Press (Dumbbell)
5
8 reps
RPE 6
3
Ring Dip
5
12 reps
RPE 6
4
Bicep Curl (Barbell)
5
8 reps
RPE 6
5
Y Raise
5
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Front Squat (Barbell)
3
12 reps
RPE 6
3
Pull-Up (Bodyweight)
3
12 reps
RPE 6
4
Single Leg Deadlift
3
12 reps
RPE 6
5
Split Squat (Dumbbell)
3
12 reps
RPE 6
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Front Squat (Barbell)
4
12 reps
RPE 6
3
Pull-Up (Bodyweight)
4
12 reps
RPE 6
4
Single Leg Deadlift
4
12 reps
RPE 6
5
Split Squat (Dumbbell)
4
12 reps
RPE 6
6
Hanging Leg Raise
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Front Squat (Barbell)
5
12 reps
RPE 6
3
Pull-Up (Bodyweight)
5
12 reps
RPE 6
4
Single Leg Deadlift
5
12 reps
RPE 6
5
Split Squat (Dumbbell)
5
12 reps
RPE 6
6
Hanging Leg Raise
5
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Front Squat (Barbell)
3
10 reps
RPE 6
3
Pull-Up (Bodyweight)
3
10 reps
RPE 6
4
Single Leg Deadlift
3
10 reps
RPE 6
5
Split Squat (Dumbbell)
3
10 reps
RPE 6
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Front Squat (Barbell)
4
10 reps
RPE 6
3
Pull-Up (Bodyweight)
4
10 reps
RPE 6
4
Single Leg Deadlift
4
10 reps
RPE 6
5
Split Squat (Dumbbell)
4
10 reps
RPE 6
6
Hanging Leg Raise
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Front Squat (Barbell)
5
10 reps
RPE 6
3
Pull-Up (Bodyweight)
5
10 reps
RPE 6
4
Single Leg Deadlift
5
10 reps
RPE 6
5
Split Squat (Dumbbell)
5
10 reps
RPE 6
6
Hanging Leg Raise
5
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 6
3
Pull-Up (Bodyweight)
3
10 reps
RPE 6
4
Single Leg Deadlift
3
8 reps
RPE 6
5
Split Squat (Dumbbell)
3
8 reps
RPE 6
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Front Squat (Barbell)
4
8 reps
RPE 6
3
Pull-Up (Bodyweight)
4
10 reps
RPE 6
4
Single Leg Deadlift
4
8 reps
RPE 6
5
Split Squat (Dumbbell)
4
8 reps
RPE 6
6
Hanging Leg Raise
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Front Squat (Barbell)
5
8 reps
RPE 6
3
Pull-Up (Bodyweight)
5
10 reps
RPE 6
4
Single Leg Deadlift
5
8 reps
RPE 6
5
Split Squat (Dumbbell)
5
8 reps
RPE 6
6
Hanging Leg Raise
5
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Bench Press (Wide Grip)
3
12 reps
RPE 6
3
Ring Dip
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Y Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Bench Press (Wide Grip)
4
12 reps
RPE 6
3
Ring Dip
4
12 reps
RPE 6
4
Bicep Curl (Barbell)
4
12 reps
RPE 6
5
Y Raise
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Bench Press (Wide Grip)
5
12 reps
RPE 6
3
Ring Dip
5
12 reps
RPE 6
4
Bicep Curl (Barbell)
5
12 reps
RPE 6
5
Y Raise
5
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Wide Grip)
3
10 reps
RPE 6
3
Ring Dip
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Y Raise
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Wide Grip)
4
10 reps
RPE 6
3
Ring Dip
4
12 reps
RPE 6
4
Bicep Curl (Barbell)
4
10 reps
RPE 6
5
Y Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Wide Grip)
5
10 reps
RPE 6
3
Ring Dip
5
12 reps
RPE 6
4
Bicep Curl (Barbell)
5
10 reps
RPE 6
5
Y Raise
5
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6
3
Ring Dip
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
8 reps
RPE 6
5
Y Raise
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Bench Press (Wide Grip)
4
8 reps
RPE 6
3
Ring Dip
4
12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8 reps
RPE 6
5
Y Raise
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Bench Press (Wide Grip)
5
8 reps
RPE 6
3
Ring Dip
5
12 reps
RPE 6
4
Bicep Curl (Barbell)
5
8 reps
RPE 6
5
Y Raise
5
8 reps
RPE 6
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
65%
2
Stiff Leg Deadlift
3 Sets
12 Reps
@6
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6
4
Nordic Curl
3 Sets
12 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
6
Abs Crunch (Weighted)
3 Sets
15 Reps
@6
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Overhead Press (Dumbbell)
3 Sets
12 Reps
@6
3
Ring Dip
3 Sets
12 Reps
@6
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
5
Y Raise
3 Sets
12 Reps
@6
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
65%
2
Front Squat (Barbell)
3 Sets
12 Reps
@6
3
Pull-Up (Bodyweight)
3 Sets
12 Reps
@6
4
Single Leg Deadlift
3 Sets
12 Reps
@6
5
Split Squat (Dumbbell)
3 Sets
12 Reps
@6
6
Hanging Leg Raise
3 Sets
12 Reps
@6
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
65%
2
Bench Press (Wide Grip)
3 Sets
12 Reps
@6
3
Ring Dip
3 Sets
12 Reps
@6
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
5
Y Raise
3 Sets
12 Reps
@6