663 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.
Man, 34
3 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Love this program. Great for learning how to manage your training and recovery.
Rodrigo P.
Man, 183 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
Really nice. Very hard. I took 2hrs per exercise, 1:30 on upper body days. Never seen so many leg gains. Even my mom could not believe it. Maybe my back/ lats in general where falling a bit behind. Also my tricep strength sky rocketed. By the end I was able to get 12 reps full stack on the triceo push downs. I’ll give it a 8.5/10
Rayne W.
Woman, 3019 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I added lunges and split squats on lower days, respectively. And single arm row variations on upper days. It should also be noted I ate like shit (not enough) didn’t sleep enough, drank pretty regularly and still saw gains. S +22 lbs B +11 lbs D +40 lbs OHP +11 lbs
Man, 20
5 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Bench up a good bit and legs are better, helping with my bad knees.
Palmer L.
Man, 279 weeks complete
8 years of prior experience
Less than expected strength gains
As expected muscle gains
I think this program is great for someone who’s in the being stages of intermediate. Definitely felt like I loss strength but I kept size on. I generally do not run hypertrophy blocks this long so that is likely why I lost strength. Overall good program just not ideal for powerlifting. Weight: 240 Lifts before/after: S-515/500, B-375/355, D-600/560
Andre B.
Man, 335 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Great system for progression. You might have a hard time if volume is not your thing, but it works really well regardless. I plan on doing base twice and then peak
Joel Peltonen
Man, 305 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Bromley is the man. After years of running lower volume strength programs (5/3/1), etc., I decided to run this program. I would recommend anyone who runs it should read Base Strength. It gives you insight into the inner workings of the program. It also works just fine as a plug and play template but understanding the principles helps to expand it beyond just the 18 weeks. I am running it as is aside from some minor exercise substitutions (switched out front squats for belt squats and tempo overheard press for strict viking press).
Rafael S.
Man, 2215 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
Great program for bench.
Samuel L.
Man9 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Just finished base phase. I love amraps at the end, they keep me accountable and pushing the intensity appropriately. I have a habit of sandbagging.
Jack V.
Man, 247 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Best app out there