654 reviews for Bullmastiff
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.
Luciano C.
Man, 2618 weeks complete
4 years of prior experience
As expected strength gains
Less than expected muscle gains
I got sick the last week of the program and didnt deload as i should, but i think i made good progress. I think i lost a little bit of muscle volume on the last few weeks because i dropped all acessory work. Overall great program. Squat 185kg>200kg Bench 130kg>140kg Deadlift 200kg>220kg
Kevin H.
Man, 353 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Coach Bromley!
Ethan G.
Man, 185 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Okay so im not done with the program yet. I haven't even made it to the peak phase but the results are phenomenal Squat 225lbs - 250lbs Bench slow 185lbs - 205lbs Deadlift 310lbs -340lbs This is a great program and I highly recommend it to beginner- intermediate level lifters
Emily A.
Woman, 3019 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
65kg woman Squat: 130 - 137.5kg Bench: 62.5 - 62.5kg Deadlift: conventional 120 - 140kg (note - I typically lift sumo but switched it up for the program. My sumo PR is 145kg). Pretty happy that my conventional and sumo PRs are now very close. Prior to this program I had not lifted conventional for many years. Solid program. I liked the auto regulation and the different phases. The program is a nice balance between volume and fatigue management. The last part of each wave of the hypertrophy phase was a killer during the workout, but not too bad to recover from after surprisingly, and I did find the improvement in endurance helpful. I was disappointed with the lack of progression on bench. I think the volume on bench is way too low for me. There is a lot of overhead pressing in the program, which my shoulders could not handle. I ended up with pain in my right shoulder. However, the volume for squats and deadlifts were perfect. I would definitely run the program again with some modifications. Mainly reducing some of the sets within the final waves of the hypertrophy phase (the amount of sets make the workouts soo long took me 2hrs on leg days), doing more bench/bench assessory work, and reducing the amount of overhead press work.
Man, 31
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I like the auto-regulation
Harvey M.
Man, 303 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Highly recommended for beginners, amateurs, or professionals. It scales to your physical capabilities and I am going to keep going to see how this works out.
Ethan M.
Man, 243 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Volume may need to be adjusted the first time through, otherwise fantastic results
Jack H.
Man, 233 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
N/a
Sean D.
Man, 513 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Very well rounded with good progressions.
Johan E
Man, 399 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Love it