587 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.
Josh F.
Man, 345 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Great program! Going strong to the end.
Dedo
Man, 3319 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
This program served as my intro to intermediate lifting and I loved it. - Bodyweight: 73 kg -> 77 kg - Squat 1RM: 120 kg -> 140 kg - Bench 1RM: 77.5 kg -> 85 kg - Deadlift 1RM: 150 kg -> 160 kg - Overhead 1RM: 50 kg -> 52.5 kg I definitely got stronger in the lower body and retained my abs for longer as I was bulking. My only complaint is the lack of upper body improvement. I will run this program again but this time with a secondary bench session. Overall: great program.
Louis
Man, 2613 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
More reps
AyeJayAre
Man, 3113 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Enjoyed this program. It added volume that I needed to do but I didn't want to. The additional volume at high intensity caused significant fatigue on my entire posterior change which I had to work through and adapted some of the program to really hit my weak points. I would run again, maybe not immediately
Melvin K.
Man3 weeks complete
3 years of prior experience
Less than expected strength gains
As expected muscle gains
I’ve been off gym for almost 3 months before I started this program so it’s unfair to make a statement as I had lost a lot of strength and if anything I am catching up to my previous strength so the program is good and it’s challenging
Dustin J.
Man, 2311 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
Increased intensity added a higher caloric deficit while heavy compounds emphasized muscle size and strength growth. This coupled with the body building style accessories created a destructive and anabolic system
Chris McDonald
Man, 4111 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
2nd time running the program. It's kept me strong even while on a cut.
Tim D.
Man, 265 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
I did captain chairs instead of cable crunches just because of my gym
Omar Roy
Man, 357 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Incredible program, 8 weeks in. Crazy gains in general strength based on rep records being set at each reset. Make sure you have stalled on a linear progression program like Starting Strength or GZCLP before beginning this program in order to reap the greatest benefits of the periodization. Be prepared, though, the volume gets brutal during the 3rd week of each wave. Anxious to see the results of the peaking phase of the program. I will say, this is very basic and sensible programming - very meat and potatoes. If you don’t mind doing the same stuff for weeks on end, you’re going to love this program. I have made small changes to volume in order due to time constraints.
Chad Willis
Man, 413 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great so far