691 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.
Maksym L.
Man, 3417 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
The block periodization scheme really makes it manageable in terms of fatigue to strength gain ratio. I do add in more accessories and do 2 full days of additional bodybuilding exercises, so I end up with four days of program workouts per week, two days of additional accessories and then one day of rest. Great program.
Jonas
Man, 333 weeks complete
8 years of prior experience
Less than expected strength gains
As expected muscle gains
Auto Progression after Amrap sets
Keith C.
Man7 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
I am really enjoying the program. I look forward to each week's training and that's something that hasn't happened in some of the other programs I've tried. One commentor stated that they train only 3 days a week. That was my modification as well. I also traded out a couple of the exercises for similar exercises as they provide better stimulus for me -- more dumbbells than barbells. All in all I feel that this program has really worked for me. I was stuck in the 90 - 100 lbs dumbbell range for dumbbell bench, now pushing 110s in week 7. I'm 66 -- older guys, don't be afraid to use this type of program to build strength and grow!
MattG
Man, 465 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Sensational program, great strategy that I never knew existed. I am 45 years old and have turned my body around, even after hitting the gym regularly.
Mathew P.
Man, 285 weeks complete
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Lost some upper body strength, leg strength has definitely improved
Patrick Kelly
Man, 309 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Does exactly as described. Will make you hungry for the next week to push to new heights. People with higher maxes may need to cycle deads or squats every other week in the middle of program to manage fatigue.
Christian E.
Man, 3815 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Second time running program. Good hypertrophy part the first 9 weeks but peaking part not optimal for me at least.
don fie
Man, 503 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
I would wait until the cycle completes but the program wants a review. I have completed the first three weeks, just did week one squat day of the second three week cycle. Background. 50 years old, had back issues but I have been steadily doing squat bench deadlift for about three years. Lots of low rep training, most would be 6 reps. Have done a 415 squat and a 485 deadlift. 285 bench But damaged a rotator and took several months off completely, trying to get back to it. This program is pretty beastly. First week, yawn. 3x12 accessories and a 4x6 squat day? Easy work. Plus you start at 65% of max so that nothing. But the auto regulation is real. I went from a 265 squat day to a 330 squat day from the extra reps. You add to the next week based on how many more that the goal you completed last week. I really like that, it’s different from powerlifting. Then you add a set to each accessory. Third week was a GRIND. 5x12 on rows, leg curl and extension, snatch grip DL, etc. I was beat up. 4th week you reset so it’s a nice day. And the reap go down as you move through it. So far I am digging it, it’s for sure increasing my work capacity. I’m a fat pig so I can’t say about muscles but you are hitting all the vanity and important ones. Give it 18 weeks and see how it goes.
Kristophor H.
Man, 493 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I am loving this program as it involves controlling fatigue. I have no idea how to do that as I was burning out on other programs.
Danilo Vacic
Man, 355 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Not yet done with the program. Currently on week 7 of base faze. Great result so far. Been following the program almost completely as written. A big modification i made is i train 3x per week and those few extra days for recovery are very beneficial. Will write a more detailed review with weigjts on each lift once i finish the whole program