Bullmastiff

by Alex Bromley

10,994 athletes joined

Pack on serious strength and size with this 3-week wave structure with a base and a peak phase

4.40

(491 ratings)

PROGRAM DESCRIPTION

Bullmastiff is Alex Bromley's popular intermediate program from his book, BASE STRENGTH: Program Design Blueprint.

Bullmastiff uses all 4 big movements and follows them up with a developmental variation for the opposite movement and then general bodybuilding work. The program has a base phase (9 weeks) and peak phase (9 weeks) based on a 3-week wave progression.

Read more about the program below for an overview and progression guidelines.

PROGRAM OVERVIEW

Level
Intermediate
Goal
Powerbuilding, Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
19 weeks
Days Per Week
4 days
Time Per Workout
75 minutes

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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

WEEK 13

WEEK 14

WEEK 15

WEEK 16

WEEK 17

WEEK 18

WEEK 19

Day 1

Squat (Barbell)

6 reps

6+ reps

65%

Romanian Deadlift (Barbell)

12 reps

RPE 6

Bent Over Row (Barbell)

12-15 reps

Leg Curl

12-15 reps

Leg Extension

12-15 reps

Cable Crunch

12-15 reps

Day 1

Squat (Barbell)

6 reps

6+ reps

65%

Romanian Deadlift (Barbell)

12 reps

RPE 7

Bent Over Row (Barbell)

12-15 reps

Leg Curl

12-15 reps

Leg Extension

12-15 reps

Cable Crunch

12-15 reps

Day 1

Squat (Barbell)

6 reps

6+ reps

65%

Romanian Deadlift (Barbell)

12 reps

RPE 8

Bent Over Row (Barbell)

12-15 reps

Leg Curl

12-15 reps

Leg Extension

12-15 reps

Cable Crunch

12-15 reps

Day 1

Squat (Barbell)

5 reps

5+ reps

70%

Romanian Deadlift (Barbell)

10 reps

RPE 6

Bent Over Row (Barbell)

10-12 reps

Leg Curl

10-12 reps

Leg Extension

10-12 reps

Cable Crunch

10-12 reps

Day 1

Squat (Barbell)

5 reps

5+ reps

70%

Romanian Deadlift (Barbell)

10 reps

RPE 7

Bent Over Row (Barbell)

10-12 reps

Leg Curl

10-12 reps

Leg Extension

10-12 reps

Cable Crunch

10-12 reps

Day 1

Squat (Barbell)

5 reps

5+ reps

70%

Romanian Deadlift (Barbell)

10 reps

RPE 8

Bent Over Row (Barbell)

10-12 reps

Leg Curl

10-12 reps

Leg Extension

10-12 reps

Cable Crunch

10-12 reps

Day 1

Squat (Barbell)

4 reps

4+ reps

75%

Romanian Deadlift (Barbell)

8 reps

RPE 6

Bent Over Row (Barbell)

8-10 reps

Leg Curl

8-10 reps

Leg Extension

8-10 reps

Cable Crunch

8-10 reps

Day 1

Squat (Barbell)

4 reps

4+ reps

75%

Romanian Deadlift (Barbell)

8 reps

RPE 7

Bent Over Row (Barbell)

8-10 reps

Leg Curl

8-10 reps

Leg Extension

8-10 reps

Cable Crunch

8-10 reps

Day 1

Squat (Barbell)

4 reps

4+ reps

75%

Romanian Deadlift (Barbell)

8 reps

RPE 8

Bent Over Row (Barbell)

8-10 reps

Leg Curl

8-10 reps

Leg Extension

8-10 reps

Cable Crunch

8-10 reps

Day 1

Squat (Barbell)

3 reps

3+ reps

80%

Deadlift (Paused)

6 reps

RPE 6

Front Squat (Barbell)

6 reps

RPE 6

Bent Over Row (Barbell)

8-12 reps

Day 1

Squat (Barbell)

3 reps

3+ reps

80%

Deadlift (Paused)

6 reps

RPE 7

Front Squat (Barbell)

6 reps

RPE 7

Bent Over Row (Barbell)

8-12 reps

Day 1

Squat (Barbell)

3+ reps

80%

Deadlift (Paused)

6 reps

RPE 8

Front Squat (Barbell)

6 reps

RPE 8

Bent Over Row (Barbell)

8-12 reps

Day 1

Squat (Barbell)

2 reps

2+ reps

85%

Deadlift (Paused)

5 reps

RPE 6

Front Squat (Barbell)

5 reps

RPE 6

Bent Over Row (Barbell)

8-12 reps

Day 1

Squat (Barbell)

2 reps

2+ reps

85%

Deadlift (Paused)

5 reps

RPE 7

Front Squat (Barbell)

5 reps

RPE 7

Bent Over Row (Barbell)

8-12 reps

Day 1

Squat (Barbell)

2+ reps

85%

Deadlift (Paused)

5 reps

RPE 8

Front Squat (Barbell)

5 reps

RPE 8

Bent Over Row (Barbell)

8-12 reps

Day 1

Squat (Barbell)

1 reps

1+ reps

90%

Deadlift (Paused)

4 reps

RPE 6

Front Squat (Barbell)

4 reps

RPE 6

Day 1

Squat (Barbell)

1 reps

1+ reps

90%

Deadlift (Paused)

4 reps

RPE 7

Front Squat (Barbell)

4 reps

RPE 7

Day 1

Squat (Barbell)

1+ reps

90%

Deadlift (Paused)

4 reps

RPE 8

Front Squat (Barbell)

4 reps

RPE 8

Day 1

Deload SBD

1 reps

Day 2

Bench Press (Barbell)

6 reps

6+ reps

65%

Tempo Overhead Press

12 reps

RPE 6

Tricep Extension (Cable)

12-15 reps

Bicep Curl (Dumbbell)

12-15 reps

Rear Delt Fly (Dumbbell)

12-15 reps

Day 2

Bench Press (Barbell)

6 reps

6+ reps

65%

Tempo Overhead Press

12 reps

RPE 7

Tricep Extension (Cable)

12-15 reps

Bicep Curl (Dumbbell)

12-15 reps

Rear Delt Fly (Dumbbell)

12-15 reps

Day 2

Bench Press (Barbell)

6 reps

6+ reps

65%

Tempo Overhead Press

12 reps

RPE 8

Tricep Extension (Cable)

12-15 reps

Bicep Curl (Dumbbell)

12-15 reps

Rear Delt Fly (Dumbbell)

12-15 reps

Day 2

Bench Press (Barbell)

5 reps

5+ reps

70%

Tempo Overhead Press

10 reps

RPE 6

Tricep Extension (Cable)

10-12 reps

Bicep Curl (Dumbbell)

10-12 reps

Rear Delt Fly (Dumbbell)

10-12 reps

Day 2

Bench Press (Barbell)

5 reps

5+ reps

70%

Tempo Overhead Press

10 reps

RPE 7

Tricep Extension (Cable)

10-12 reps

Bicep Curl (Dumbbell)

10-12 reps

Rear Delt Fly (Dumbbell)

10-12 reps

Day 2

Bench Press (Barbell)

5 reps

5+ reps

70%

Tempo Overhead Press

10 reps

RPE 8

Tricep Extension (Cable)

10-12 reps

Bicep Curl (Dumbbell)

10-12 reps

Rear Delt Fly (Dumbbell)

10-12 reps

Day 2

Bench Press (Barbell)

4 reps

4+ reps

75%

Tempo Overhead Press

8 reps

RPE 6

Tricep Extension (Cable)

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Rear Delt Fly (Dumbbell)

8-10 reps

Day 2

Bench Press (Barbell)

4 reps

4+ reps

75%

Tempo Overhead Press

8 reps

RPE 7

Tricep Extension (Cable)

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Rear Delt Fly (Dumbbell)

8-10 reps

Day 2

Bench Press (Barbell)

4 reps

4+ reps

75%

Tempo Overhead Press

8 reps

RPE 8

Tricep Extension (Cable)

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Rear Delt Fly (Dumbbell)

8-10 reps

Day 2

Bench Press (Barbell)

3 reps

3+ reps

80%

Overhead Press (Barbell)

6 reps

RPE 6

Spoto Press

6 reps

RPE 6

Tricep Extension (Cable)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 2

Bench Press (Barbell)

3 reps

3+ reps

80%

Overhead Press (Barbell)

6 reps

RPE 7

Spoto Press

6 reps

RPE 7

Tricep Extension (Cable)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 2

Bench Press (Barbell)

3+ reps

80%

Overhead Press (Barbell)

6 reps

RPE 8

Spoto Press

6 reps

RPE 8

Tricep Extension (Cable)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 2

Bench Press (Barbell)

2 reps

2+ reps

85%

Overhead Press (Barbell)

5 reps

RPE 6

Spoto Press

5 reps

RPE 6

Tricep Extension (Cable)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 2

Bench Press (Barbell)

2 reps

2+ reps

85%

Overhead Press (Barbell)

5 reps

RPE 7

Spoto Press

5 reps

RPE 7

Tricep Extension (Cable)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 2

Bench Press (Barbell)

2+ reps

85%

Overhead Press (Barbell)

5 reps

RPE 8

Spoto Press

5 reps

RPE 8

Tricep Extension (Cable)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 2

Bench Press (Barbell)

1 reps

1+ reps

90%

Overhead Press (Barbell)

4 reps

RPE 6

Spoto Press

4 reps

RPE 6

Day 2

Bench Press (Barbell)

1 reps

1+ reps

90%

Overhead Press (Barbell)

4 reps

RPE 7

Spoto Press

4 reps

RPE 7

Day 2

Bench Press (Barbell)

1+ reps

90%

Overhead Press (Barbell)

4 reps

RPE 8

Spoto Press

4 reps

RPE 8

Day 2

Squat (Barbell)

1 reps

Bench Press (Barbell)

1 reps

Deadlift (Barbell)

1 reps

Day 3

Deadlift (Barbell)

6 reps

6+ reps

65%

Front Squat (Barbell)

12 reps

RPE 6

Lat Pulldown

12-15 reps

Leg Curl

12-15 reps

Leg Extension

12-15 reps

Cable Crunch

12-15 reps

Day 3

Deadlift (Barbell)

6 reps

6+ reps

65%

Front Squat (Barbell)

12 reps

RPE 7

Lat Pulldown

12-15 reps

Leg Curl

12-15 reps

Leg Extension

12-15 reps

Cable Crunch

12-15 reps

Day 3

Deadlift (Barbell)

6 reps

6+ reps

65%

Front Squat (Barbell)

12 reps

RPE 8

Lat Pulldown

12-15 reps

Leg Curl

12-15 reps

Leg Extension

12-15 reps

Cable Crunch

12-15 reps

Day 3

Deadlift (Barbell)

5 reps

5+ reps

70%

Front Squat (Barbell)

10 reps

RPE 6

Lat Pulldown

10-12 reps

Leg Curl

10-12 reps

Leg Extension

10-12 reps

Cable Crunch

10-12 reps

Day 3

Deadlift (Barbell)

5 reps

5+ reps

70%

Front Squat (Barbell)

10 reps

RPE 7

Lat Pulldown

10-12 reps

Leg Curl

10-12 reps

Leg Extension

10-12 reps

Cable Crunch

10-12 reps

Day 3

Deadlift (Barbell)

5 reps

5+ reps

70%

Front Squat (Barbell)

10 reps

RPE 8

Lat Pulldown

10-12 reps

Leg Curl

10-12 reps

Leg Extension

10-12 reps

Cable Crunch

10-12 reps

Day 3

Deadlift (Barbell)

4 reps

4+ reps

75%

Front Squat (Barbell)

8 reps

RPE 6

Lat Pulldown

8-10 reps

Leg Curl

8-10 reps

Leg Extension

8-10 reps

Cable Crunch

8-10 reps

Day 3

Deadlift (Barbell)

4 reps

4+ reps

75%

Front Squat (Barbell)

8 reps

RPE 7

Lat Pulldown

8-10 reps

Leg Curl

8-10 reps

Leg Extension

8-10 reps

Cable Crunch

8-10 reps

Day 3

Deadlift (Barbell)

4 reps

4+ reps

75%

Front Squat (Barbell)

8 reps

RPE 8

Lat Pulldown

8-10 reps

Leg Curl

8-10 reps

Leg Extension

8-10 reps

Cable Crunch

8-10 reps

Day 3

Deadlift (Barbell)

3 reps

3+ reps

80%

Box Squat (Barbell)

6 reps

RPE 6

Romanian Deadlift (Barbell)

6 reps

RPE 6

Lat Pulldown

8-12 reps

Day 3

Deadlift (Barbell)

3 reps

3+ reps

80%

Box Squat (Barbell)

6 reps

RPE 7

Romanian Deadlift (Barbell)

6 reps

RPE 7

Lat Pulldown

8-12 reps

Day 3

Deadlift (Barbell)

3+ reps

80%

Box Squat (Barbell)

6 reps

RPE 8

Romanian Deadlift (Barbell)

6 reps

RPE 8

Lat Pulldown

8-12 reps

Day 3

Deadlift (Barbell)

2 reps

2+ reps

85%

Box Squat (Barbell)

5 reps

RPE 6

Romanian Deadlift (Barbell)

5 reps

RPE 6

Lat Pulldown

8-12 reps

Day 3

Deadlift (Barbell)

2 reps

2+ reps

85%

Box Squat (Barbell)

5 reps

RPE 7

Romanian Deadlift (Barbell)

5 reps

RPE 7

Lat Pulldown

8-12 reps

Day 3

Deadlift (Barbell)

2+ reps

85%

Box Squat (Barbell)

5 reps

RPE 8

Romanian Deadlift (Barbell)

5 reps

RPE 8

Lat Pulldown

8-12 reps

Day 3

Deadlift (Barbell)

1 reps

1+ reps

90%

Box Squat (Barbell)

4 reps

RPE 6

Romanian Deadlift (Barbell)

4 reps

RPE 6

Day 3

Deadlift (Barbell)

1 reps

1+ reps

90%

Box Squat (Barbell)

4 reps

RPE 7

Romanian Deadlift (Barbell)

4 reps

RPE 7

Day 3

Deadlift (Barbell)

1+ reps

90%

Box Squat (Barbell)

4 reps

RPE 8

Romanian Deadlift (Barbell)

4 reps

RPE 8

Day 3

No exercises added to this day

Day 4

Overhead Press (Barbell)

6 reps

6+ reps

65%

Spoto Press

12 reps

RPE 6

Tricep Extension (Cable)

12-15 reps

Bicep Curl (Dumbbell)

12-15 reps

Rear Delt Fly (Dumbbell)

12-15 reps

Day 4

Overhead Press (Barbell)

6 reps

6+ reps

65%

Spoto Press

12 reps

RPE 7

Tricep Extension (Cable)

12-15 reps

Bicep Curl (Dumbbell)

12-15 reps

Rear Delt Fly (Dumbbell)

12-15 reps

Day 4

Overhead Press (Barbell)

6 reps

6+ reps

65%

Spoto Press

12 reps

RPE 8

Tricep Extension (Cable)

12-15 reps

Bicep Curl (Dumbbell)

12-15 reps

Rear Delt Fly (Dumbbell)

12-15 reps

Day 4

Overhead Press (Barbell)

5 reps

5+ reps

70%

Spoto Press

10 reps

RPE 6

Tricep Extension (Cable)

10-12 reps

Bicep Curl (Dumbbell)

10-12 reps

Rear Delt Fly (Dumbbell)

10-12 reps

Day 4

Overhead Press (Barbell)

5 reps

5+ reps

70%

Spoto Press

10 reps

RPE 7

Tricep Extension (Cable)

10-12 reps

Bicep Curl (Dumbbell)

10-12 reps

Rear Delt Fly (Dumbbell)

10-12 reps

Day 4

Overhead Press (Barbell)

5 reps

5+ reps

70%

Spoto Press

10 reps

RPE 8

Tricep Extension (Cable)

10-12 reps

Bicep Curl (Dumbbell)

10-12 reps

Rear Delt Fly (Dumbbell)

10-12 reps

Day 4

Overhead Press (Barbell)

4 reps

4+ reps

75%

Spoto Press

8 reps

RPE 6

Tricep Extension (Cable)

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Rear Delt Fly (Dumbbell)

8-10 reps

Day 4

Overhead Press (Barbell)

4 reps

4+ reps

75%

Spoto Press

8 reps

RPE 7

Tricep Extension (Cable)

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Rear Delt Fly (Dumbbell)

8-10 reps

Day 4

Overhead Press (Barbell)

4 reps

4+ reps

75%

Spoto Press

8 reps

RPE 8

Tricep Extension (Cable)

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Rear Delt Fly (Dumbbell)

8-10 reps

Day 4

Overhead Press (Barbell)

3 reps

3+ reps

80%

Floor Press (Barbell)

6 reps

RPE 6

Overhead Press (Barbell)

6 reps

RPE 6

Tricep Extension (Cable)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 4

Overhead Press (Barbell)

3 reps

3+ reps

80%

Floor Press (Barbell)

6 reps

RPE 7

Overhead Press (Barbell)

6 reps

RPE 7

Tricep Extension (Cable)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 4

Overhead Press (Barbell)

3+ reps

80%

Floor Press (Barbell)

6 reps

RPE 8

Overhead Press (Barbell)

6 reps

RPE 8

Tricep Extension (Cable)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 4

Overhead Press (Barbell)

2 reps

2+ reps

85%

Floor Press (Barbell)

5 reps

RPE 6

Overhead Press (Barbell)

5 reps

RPE 6

Tricep Extension (Cable)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 4

Overhead Press (Barbell)

2 reps

2+ reps

85%

Floor Press (Barbell)

5 reps

RPE 7

Overhead Press (Barbell)

5 reps

RPE 7

Tricep Extension (Cable)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 4

Overhead Press (Barbell)

2+ reps

85%

Floor Press (Barbell)

5 reps

RPE 8

Overhead Press (Barbell)

5 reps

RPE 8

Tricep Extension (Cable)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 4

Overhead Press (Barbell)

1 reps

1+ reps

90%

Floor Press (Barbell)

4 reps

RPE 6

Overhead Press (Barbell)

4 reps

RPE 6

Day 4

Overhead Press (Barbell)

1 reps

1+ reps

90%

Floor Press (Barbell)

4 reps

RPE 7

Overhead Press (Barbell)

4 reps

RPE 7

Day 4

Overhead Press (Barbell)

1+ reps

90%

Floor Press (Barbell)

4 reps

RPE 8

Overhead Press (Barbell)

4 reps

RPE 8

Day 4

No exercises added to this day

WHAT PEOPLE ARE SAYING(491 ratings)

Only ratings with written feedback are displayed here.

4.40 / 5

Marceau M.Age 41, Man

15 hours ago

3 weeks complete

4 years of prior experience

As expected strength gains

Less than expected muscle gains

Marginal modifications

Starting slow but after week 3 i’m starting to see the logic behind it looking forward to continuing it.

Michael M.Age 24, Man

19 hours ago

3 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Significant modifications

Good program. I like the AMRAP auto regulation shi.

Show All Reviews

Overview of the weekly split

Day 1
Main lift: Squat
Variation: Deadlift variation
Accessories: Back, ham/quads, abs

Day 2
Main lift: Bench Press
Variation: Overhead Press variation
Accessories: Triceps, biceps, rear delts, rotator cuffs

Day 3
Main lift: Deadlift
Variation: Squat variation
Accessories: Back, ham/quads, abs

Day 4
Main lift: Overhead Press
Variation: Bench Press variation
Accessories: Triceps, biceps, rear delts, rotator cuffs

Mechanics of the Program

Low frequency

One main lift per day
Allows a lot of recovery
Requires high volume and effort

High Volume and High Effort

Main lift features sub-max volume followed by an AMRAP set
Variation and accessory "volumize" with high rep work

Medium Amount of Exercise Variability

Less variation than Conjugate, more than Texas Method

Autoregulated

Performance on AMRAP determines weight jump next week

3 week wave structure

Weight increases over 3 weeks
Sets increase over 3 weeks
Weight and volume resets every 4th week

Progression Structure

Bullmastiff operates off of a 3 week wave structure, meaning stress increases each session over a 3 week period before dropping back and building back up. The last set of the main exercise is performed for an AMRAP and that number is used to estimate a weight jump for the following week. This is a method of auto-regulation made famous by Doug Young.

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.