491 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.
Marceau M.
Man, 413 weeks complete
4 years of prior experience
As expected strength gains
Less than expected muscle gains
Starting slow but after week 3 i’m starting to see the logic behind it looking forward to continuing it.
Michael M.
Man, 243 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good program. I like the AMRAP auto regulation shi.
Jared G.
Man, 343 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good stuff.
Georgia F.
Woman, 225 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Pretty solid program, leg heavy, would not recommend to do this while cutting, way to much volume, you need the energy
Timothy Salazar
Man, 337 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Does what it says on the tin. Didn’t find bench lacking as other but did swap out the temp shoulder work for other bench work
Dylan D.
Man, 183 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Good for bulking, wouldn’t recommend of you like more of a toning type look
Peter Petersson
Man, 336 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
I fell in love with this program! Currently at week 1 in wave 3 and the last week of each wave is absolutely brutal. The working capacity went through the roof and i never imagined doing what used to be my triples, i now squat for 8+ reps. The accessory volume is crazy aswell and my arms and shoulders are exploding. Day 3 is by far the hardest day, after an amrap DL, doing 5 sets of front squats and then more ham/quad work, you seriously start to question your sanity. Great for training your mind! Had to tweek some excercises because limited equipment at hand (bulgarians + staggered rdl for legs. Pullups for lat) Overall i am extremely satisfied with this program, not sure if i will transition into peak phase yet, but i will def run the base of this program in the future again.
Man, 21
5 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Amazing results from this!
Man, 34
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Entering the second phase of this program now. At first the volume was staggering… definitely not what I would program for myself, but that’s why I chose this. I wanted a challenge, and I’ve found it! Seems like it is working like it is supposed to! Cool to integrate some body building accessories w/ the main lifts. Stoked on the progress after the first month.
Senya Bekui
Man7 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Gained 50 lbs and went from a 315 deadlift to 495, which was my goal, in 6 months. Really good program. I had taken a significant amount of time off between working out again (5 years) so I think I had basically beginner level gains. But definitely exceeded expectations