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Powerbuild the Bull
by Taylor H.
247 athletes joined
4.0
(1 rating)
Program Description
Simultaneously build strength and work capacity in the big 4 compound lifts, while keeping up with your bodybuilding aspirations. This program marries the general structure of Alexander Bromleys Bullmastiff, with a pyramid/AMRAP structure for the primary daily lift. All credit goes to Bromleys book “Base Strength”, I would highly recommend a read through. When you’re finished with this bad boy, you’ll be lucky to even have a pair of boxers that still fit your massive frame.
Program Overview
Level
Intermediate, Novice
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
90 minutes
Created
Jan 06, 2024 06:03
Last Edited
Jun 14, 2024 12:35
down_app
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Squat (Barbell)
1 Set
AMRAP
70%
3
Stiff Leg Deadlift
3 Sets
12 Reps
@6-8
4
Leg Extension
2 Sets
15 Reps
@8-9
5
Hamstring Curl
2 Sets
15 Reps
@8-9
6
Lat Pulldown
2 Sets
15 Reps
@6-7
7
Hanging Leg Raise
2 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@6-8
4
JM Press
2 Sets
15 Reps
@6-8
5
Preacher Curl (Barbell)
2 Sets
15 Reps
@6-8
6
Dumbbell Row
2 Sets
15 Reps
@6-8
7
Chest Fly (Cable)
2 Sets
15 Reps
@8-9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Deadlift (Barbell)
1 Set
AMRAP
70%
3
Wide Stance Squat
3 Sets
10 Reps
@6-8
4
Leg Extension
2 Sets
15 Reps
@8-9
5
Hamstring Curl
2 Sets
15 Reps
@8-9
6
Lat Pulldown
2 Sets
15 Reps
@6-7
7
Hanging Leg Raise
2 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Overhead Press (Barbell)
1 Set
AMRAP
70%
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6-8
4
JM Press
2 Sets
15 Reps
@6-8
5
Preacher Curl (Barbell)
2 Sets
15 Reps
@6-8
6
Dumbbell Row
2 Sets
15 Reps
@6-8
7
One Arm Lateral Raise (Cable)
2 Sets
15 Reps
@8-9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
70%
75%
80%
85%
2
Bench Press (Barbell)
1 Set
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
12 Reps
@6-8
4
JM Press
3 Sets
15 Reps
@6-8
5
Preacher Curl (Barbell)
3 Sets
15 Reps
@6-8
6
Dumbbell Row
3 Sets
15 Reps
@6-8
7
Chest Fly (Cable)
3 Sets
15 Reps
@8-9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
70%
75%
80%
85%
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Stiff Leg Deadlift
4 Sets
12 Reps
@6-8
4
Leg Extension
3 Sets
15 Reps
@8-9
5
Hamstring Curl
3 Sets
15 Reps
@8-9
6
Lat Pulldown
3 Sets
15 Reps
@6-7
7
Hanging Leg Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
70%
75%
80%
85%
2
Overhead Press (Barbell)
1 Set
AMRAP
75%
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
@6-8
4
JM Press
3 Sets
15 Reps
@6-8
5
Preacher Curl (Barbell)
3 Sets
15 Reps
@6-8
6
Dumbbell Row
3 Sets
15 Reps
@6-8
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@8-9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
70%
75%
80%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
75%
3
Wide Stance Squat
4 Sets
10 Reps
@6-8
4
Leg Extension
3 Sets
15 Reps
@8-9
5
Hamstring Curl
3 Sets
15 Reps
@8-9
6
Lat Pulldown
3 Sets
15 Reps
@6-7
7
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
60%
70%
75%
80%
85%
90%
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
12 Reps
@6-8
4
JM Press
4 Sets
15 Reps
@6-8
5
Preacher Curl (Barbell)
4 Sets
15 Reps
@6-8
6
Dumbbell Row
4 Sets
15 Reps
@6-8
7
Chest Fly (Cable)
4 Sets
15 Reps
@8-9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
60%
70%
75%
80%
85%
90%
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Stiff Leg Deadlift
5 Sets
12 Reps
@6-8
4
Leg Extension
4 Sets
15 Reps
@8-9
5
Hamstring Curl
4 Sets
15 Reps
@8-9
6
Lat Pulldown
4 Sets
15 Reps
@6-7
7
Hanging Leg Raise
4 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
60%
70%
75%
80%
85%
90%
2
Deadlift (Barbell)
1 Set
AMRAP
80%
3
Wide Stance Squat
5 Sets
10 Reps
@6-8
4
Leg Extension
4 Sets
15 Reps
@8-9
5
Hamstring Curl
4 Sets
15 Reps
@8-9
6
Lat Pulldown
4 Sets
15 Reps
@6-7
7
Hanging Leg Raise
4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
60%
70%
75%
80%
85%
90%
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Incline Bench Press (Barbell)
5 Sets
12 Reps
@6-8
4
JM Press
4 Sets
15 Reps
@6-8
5
Preacher Curl (Barbell)
4 Sets
15 Reps
@6-8
6
Dumbbell Row
4 Sets
15 Reps
@6-8
7
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@8-9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
63%
73%
78%
83%
2
Squat (Barbell)
1 Set
AMRAP
73%
3
Stiff Leg Deadlift
3 Sets
10 Reps
@6-8
4
Leg Extension
3 Sets
12 Reps
@8-9
5
Hamstring Curl
3 Sets
12 Reps
@8-9
6
Lat Pulldown
3 Sets
12 Reps
@6-7
7
Hanging Leg Raise
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
63%
73%
78%
83%
2
Bench Press (Barbell)
1 Set
AMRAP
73%
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@6-8
4
JM Press
3 Sets
12 Reps
@6-8
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@6-8
6
Dumbbell Row
3 Sets
12 Reps
@6-8
7
Chest Fly (Cable)
3 Sets
12 Reps
@8-9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
63%
73%
78%
83%
2
Deadlift (Barbell)
1 Set
AMRAP
73%
3
Wide Stance Squat
3 Sets
10 Reps
@6-8
4
Leg Extension
3 Sets
12 Reps
@8-9
5
Hamstring Curl
3 Sets
12 Reps
@8-9
6
Lat Pulldown
3 Sets
12 Reps
@6-7
7
Hanging Leg Raise
4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
63%
73%
78%
83%
2
Overhead Press (Barbell)
1 Set
AMRAP
73%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6-8
4
JM Press
3 Sets
12 Reps
@6-8
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@6-8
6
Dumbbell Row
3 Sets
12 Reps
@6-8
7
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8-9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
63%
73%
78%
83%
88%
2
Overhead Press (Barbell)
1 Set
AMRAP
78%
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
@6-8
4
JM Press
3 Sets
12 Reps
@6-8
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@6-8
6
Dumbbell Row
3 Sets
12 Reps
@6-8
7
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8-9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
63%
73%
78%
83%
88%
2
Squat (Barbell)
1 Set
AMRAP
78%
3
Stiff Leg Deadlift
4 Sets
10 Reps
@6-8
4
Leg Extension
3 Sets
12 Reps
@8-9
5
Hamstring Curl
3 Sets
12 Reps
@8-9
6
Lat Pulldown
3 Sets
12 Reps
@6-7
7
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
63%
73%
78%
83%
88%
2
Bench Press (Barbell)
1 Set
AMRAP
78%
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
10 Reps
@6-8
4
JM Press
3 Sets
12 Reps
@6-8
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@6-8
6
Dumbbell Row
3 Sets
12 Reps
@6-8
7
Chest Fly (Cable)
3 Sets
12 Reps
@8-9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
63%
73%
78%
83%
88%
2
Deadlift (Barbell)
1 Set
AMRAP
78%
3
Wide Stance Squat
4 Sets
10 Reps
@6-8
4
Leg Extension
3 Sets
12 Reps
@8-9
5
Hamstring Curl
3 Sets
12 Reps
@8-9
6
Lat Pulldown
3 Sets
12 Reps
@6-7
7
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
63%
73%
78%
83%
88%
93%
2
Squat (Barbell)
1 Set
AMRAP
83%
3
Stiff Leg Deadlift
5 Sets
10 Reps
@6-8
4
Leg Extension
4 Sets
12 Reps
@8-9
5
Hamstring Curl
4 Sets
12 Reps
@8-9
6
Lat Pulldown
4 Sets
12 Reps
@6-7
7
Hanging Leg Raise
4 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
63%
73%
78%
83%
88%
93%
2
Bench Press (Barbell)
1 Set
AMRAP
83%
3
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
10 Reps
@6-8
4
JM Press
4 Sets
12 Reps
@6-8
5
Preacher Curl (Barbell)
4 Sets
12 Reps
@6-8
6
Dumbbell Row
4 Sets
12 Reps
@6-8
7
Chest Fly (Cable)
4 Sets
12 Reps
@8-9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
63%
73%
78%
83%
88%
93%
2
Deadlift (Barbell)
1 Set
AMRAP
83%
3
Wide Stance Squat
5 Sets
10 Reps
@6-8
4
Leg Extension
4 Sets
12 Reps
@8-9
5
Hamstring Curl
4 Sets
12 Reps
@8-9
6
Lat Pulldown
4 Sets
12 Reps
@6-7
7
Hanging Leg Raise
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
63%
73%
78%
83%
88%
93%
2
Overhead Press (Barbell)
1 Set
AMRAP
83%
3
Incline Bench Press (Barbell)
5 Sets
10 Reps
@6-8
4
JM Press
4 Sets
12 Reps
@6-8
5
Preacher Curl (Barbell)
4 Sets
12 Reps
@6-8
6
Dumbbell Row
4 Sets
12 Reps
@6-8
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8-9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
66%
76%
81%
86%
2
Squat (Barbell)
1 Set
AMRAP
76%
3
Stiff Leg Deadlift
3 Sets
8 Reps
@6-8
4
Leg Extension
3 Sets
10 Reps
@8-9
5
Hamstring Curl
3 Sets
10 Reps
@8-9
6
Lat Pulldown
3 Sets
10 Reps
@6-7
7
Hanging Leg Raise
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
66%
76%
81%
86%
2
Bench Press (Barbell)
1 Set
AMRAP
76%
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
@6-8
4
JM Press
3 Sets
10 Reps
@6-8
5
Preacher Curl (Barbell)
3 Sets
10 Reps
@6-8
6
Dumbbell Row
3 Sets
10 Reps
@6-8
7
Chest Fly (Cable)
3 Sets
10 Reps
@8-9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
66%
76%
81%
86%
2
Deadlift (Barbell)
1 Set
AMRAP
76%
3
Wide Stance Squat
3 Sets
8 Reps
@6-8
4
Leg Extension
3 Sets
10 Reps
@8-9
5
Hamstring Curl
3 Sets
10 Reps
@8-9
6
Lat Pulldown
3 Sets
10 Reps
@6-7
7
Hanging Leg Raise
4 Sets
10 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
66%
76%
81%
86%
2
Overhead Press (Barbell)
1 Set
AMRAP
76%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@6-8
4
JM Press
3 Sets
10 Reps
@6-8
5
Preacher Curl (Barbell)
3 Sets
10 Reps
@6-8
6
Dumbbell Row
3 Sets
10 Reps
@6-8
7
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@8-9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
66%
76%
81%
86%
91%
2
Squat (Barbell)
1 Set
AMRAP
81%
3
Stiff Leg Deadlift
4 Sets
8 Reps
@6-8
4
Leg Extension
4 Sets
10 Reps
@8-9
5
Hamstring Curl
4 Sets
10 Reps
@8-9
6
Lat Pulldown
4 Sets
10 Reps
@6-7
7
Hanging Leg Raise
4 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
66%
76%
81%
86%
91%
2
Bench Press (Barbell)
1 Set
AMRAP
81%
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8 Reps
@6-8
4
JM Press
4 Sets
10 Reps
@6-8
5
Preacher Curl (Barbell)
4 Sets
10 Reps
@6-8
6
Dumbbell Row
4 Sets
10 Reps
@6-8
7
Chest Fly (Cable)
4 Sets
10 Reps
@8-9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
66%
76%
81%
86%
91%
2
Deadlift (Barbell)
1 Set
AMRAP
81%
3
Wide Stance Squat
4 Sets
8 Reps
@6-8
4
Leg Extension
4 Sets
10 Reps
@8-9
5
Hamstring Curl
4 Sets
10 Reps
@8-9
6
Lat Pulldown
4 Sets
10 Reps
@6-7
7
Hanging Leg Raise
4 Sets
10 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
66%
76%
81%
86%
91%
2
Overhead Press (Barbell)
1 Set
AMRAP
81%
3
Incline Bench Press (Barbell)
4 Sets
8 Reps
@6-8
4
JM Press
4 Sets
10 Reps
@6-8
5
Preacher Curl (Barbell)
4 Sets
10 Reps
@6-8
6
Dumbbell Row
4 Sets
10 Reps
@6-8
7
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
@8-9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
66%
76%
81%
86%
91%
96%
2
Squat (Barbell)
1 Set
AMRAP
86%
3
Stiff Leg Deadlift
5 Sets
8 Reps
@6-8
4
Leg Extension
4 Sets
10 Reps
@8-9
5
Hamstring Curl
4 Sets
10 Reps
@8-9
6
Lat Pulldown
4 Sets
10 Reps
@6-7
7
Hanging Leg Raise
4 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
66%
76%
81%
86%
91%
96%
2
Bench Press (Barbell)
1 Set
AMRAP
86%
3
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
8 Reps
@6-8
4
JM Press
4 Sets
10 Reps
@6-8
5
Preacher Curl (Barbell)
4 Sets
10 Reps
@6-8
6
Dumbbell Row
4 Sets
10 Reps
@6-8
7
Chest Fly (Cable)
4 Sets
10 Reps
@8-9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
66%
76%
81%
86%
91%
96%
2
Deadlift (Barbell)
1 Set
AMRAP
86%
3
Wide Stance Squat
5 Sets
8 Reps
@6-8
4
Leg Extension
4 Sets
10 Reps
@8-9
5
Hamstring Curl
4 Sets
10 Reps
@8-9
6
Lat Pulldown
4 Sets
10 Reps
@6-7
7
Hanging Leg Raise
4 Sets
10 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
66%
76%
81%
86%
91%
96%
2
Overhead Press (Barbell)
1 Set
AMRAP
86%
3
Incline Bench Press (Barbell)
5 Sets
8 Reps
@6-8
4
JM Press
4 Sets
10 Reps
@6-8
5
Preacher Curl (Barbell)
4 Sets
10 Reps
@6-8
6
Dumbbell Row
4 Sets
10 Reps
@6-8
7
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
@8-9