Program Description
Strength and Size, no heavy Overhead Press. To determine your weight jumps each week for the main lift, add 1% of your 1 rep max for every extra rep you did on last week's AMRAP. For example, If you are working through sets of 6 and performed 10 on the AMRAP, that is 4 extra reps so your weight jump would be 4% of your 1 rep max. If I’m operating off of a 1 rep max of 400lbs, that’s 16lbs (we can safely round down to 15) added to last week's working weight. You'll need to calculate this manually, but it's not hard. This is called autoregulation.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedOct 18, 2025 03:52
- Last EditedOct 19, 2025 05:16
Summary
Unleash your inner strength with the 3 Day Bullmastiff program, designed for dedicated lifters looking to build muscle and power over 12 weeks. This program focuses on key compound movements, including squats, deadlifts, and bench presses, structured across three intense training days each week. With a blend of barbell and machine exercises, you'll target major muscle groups while pushing your limits. Perfect for those with a garage gym setup, this program is your pathway to achieving a formidable physique and enhanced performance. Get ready to transform your training and unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17%
Hamstrings
14.6%
Glutes
10.7%
Triceps
9.3%
Abs
8.8%
Chest
7%
Lower Back
6.1%
Upper Back
5.5%
Front Delts
5.3%
Biceps
4.1%
Lats
3.2%
Rear Delts
3.2%
Middle Delts
3.1%
Adductors
1.5%
Forearms
0.5%
