566 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.
Shannon V.
Woman, 4315 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Trusting the process
Quinn
Man, 3418 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I ran it twice over about a 9 month span. My results were: Start: Bench 285 - Squat 365 - Deadlift 405 1st Run: Bench 335 - Squat 390 - Deadlift 405 2nd Run: Bench 345 - Squat 425 - Deadlift 450 Total Gain: Bench +60 - Squat +60 - Deadlift +45 I think it's a good program, but I will take a break from it for a bit. Running it basically two times in a row is fairly fatiguing, at least to me. Without any programmed rest weeks my body started to feel it with about 5 weeks left in the second run through. I ended up skipping one of the last peak weeks so I could get to the end faster. I did modify the exercises based on equipment I have and how I felt that day. I'd recommend it to anyone who is willing to put in the effort. This is not a cakewalk program.
Melissa M.
Woman, 353 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
heavier
Nicole S.
Woman, 379 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
If you want to try out an intermediate program that's going to have you pushing big weights consistently this is it
Graham R.
Man, 253 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Already have recommended it to people i add front and side delts and forearms on arm day or any day that has rear delts and I add calf raises
AJ L.
Man, 367 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
It’s doing the job. Lots of volume and takes more time than other programs especially on legs but I am seeing consistent strength gains.
Eric H.
Man, 3415 weeks complete
6 years of prior experience
More than expected strength gains
As expected muscle gains
Overall a fantastic program!! For someone with a busy schedule and stressful job, the main lift frequency and built in auto-regulation really allowed me to recover week to week. I hit my first 5 plate squat after the peak which was about a 30lb PR. I would critique that the program does not have as much pressing volume but was easy enough to add the sets as needed.
Nicolas A
Man, 3419 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Your run of the mill split program to hit each muscle twice per week. The waves it does in terms of intensity and load are great to avoid adaptation and keeps you pushing the envelope, specially on deload weeks. Calves nonexistant, and other small muscles are underrepresented in favor of the big compounds. Combined with a bulk cycle, got me a good bump in all three (kg): +30 squat, +25 deadlift, +10 bench.
PEBLO
Man, 457 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Great workout, but added groups that were lagging behind. Great foundation and enjoy the wave method
Troy Y.
Man, 5316 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Enjoyed doing it with my wife, we have both progressed very well.