Overview of the weekly splitDay 1 Main lift: Squat Variation: Deadlift variation Accessories: Back, ham/quads, absDay 2 Main lift: Bench Press Variation: Overhead Press variation Accessories: Triceps, biceps, rear delts, rotator cuffsDay 3 Main lift: Deadlift Variation: Squat variation Accessories: Back, ham/quads, absDay 4 Main lift: Overhead Press Variation: Bench Press variation Accessories: Triceps, biceps, rear delts, rotator cuffs Mechanics of the ProgramLow frequency<ul><li>One main lift per day</li><li>Allows a lot of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-recovery-after-training">recovery</a></li><li>Requires high <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">volume</a> and effort</li></ul>High Volume and High Effort<ul><li>Main lift features sub-max volume followed by an AMRAP set</li><li>Variation and accessory "volumize" with high rep work</li></ul>Medium Amount of Exercise Variability<ul><li>Less variation than Conjugate, more than Texas Method</li></ul>Autoregulated<ul><li>Performance on AMRAP determines weight jump next week</li></ul>3 week wave structure<ul><li>Weight increases over 3 weeks</li><li>Sets increase over 3 weeks</li><li>Weight and volume resets every 4th week</li></ul>Progression StructureBullmastiff 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.

Bullmastiff is Alex Bromley's popular intermediate program from his book, <a target="_blank" rel="noopener noreferrer nofollow" href="https://empirebarbellstore.com/collections/books-and-coaching/products/base-strength-program-design-blueprint">BASE STRENGTH: Program Design Blueprint</a>.Bullmastiff uses all 4 big movements and follows them up with a developmental variation for the opposite movement and then general <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-bodybuilding-training-programs">bodybuilding</a> 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.

Bullmastiff

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Base Wave 1

Week 1

Week 2

Week 3

Base Wave 2

Week 4

Week 5

Week 6

Base Wave 3

Week 7

Week 8

Week 9

Peak Wave 1

Week 10

Week 11

Week 12

Peak Wave 2

Week 13

Week 14

Week 15

Peak Wave 3

Week 16

Week 17

Week 18

Deload

Test / Meet

Week 19

Squat (Barbell)

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Leg Curl

Leg Extension

Cable Crunch

Bench Press (Barbell)

Tempo Overhead Press

Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Deadlift (Barbell)

Front Squat (Barbell)

Lat Pulldown

Overhead Press (Barbell)

Spoto Press

Deadlift (Paused)

Box Squat (Barbell)

Floor Press (Barbell)

Deload SBD

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