logo
BoostcampPNG

BullMastiff - With accessories - Base Wave 2

by Bernardo S.
1 athletes joined

Program Description

A training program that can be repeated forever. A cada +set adicionar para a semana a seguir +1% do 1RM dependendo do número de reps a mais no +set. Quando acabar as 3 semanas, renova os pesos. Depois de terminar este programa, faz a primeira Peak Wave do Bullmastiff original

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 20, 2025 04:00
  • Last Edited
    Jan 20, 2025 04:17
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Romanian Deadlift (Barbell)
4
4-5 reps
RPE 8-9
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Extension
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Romanian Deadlift (Barbell)
4
4-5 reps
RPE 8-9
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Extension
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Romanian Deadlift (Barbell)
4
4-5 reps
RPE 8-9
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Extension
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Pin Overhead Press
4
4-5 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hamstring Curl
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Pin Overhead Press
4
4-5 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hamstring Curl
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Pin Overhead Press
4
4-5 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hamstring Curl
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
75%
2
Squat (Paused)
4
4-5 reps
RPE 8-9
3
Seated Row (Lat Focus)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Ab Wheel
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Squat (Paused)
4
4-5 reps
RPE 8-9
3
Seated Row (Lat Focus)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Ab Wheel
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Squat (Paused)
4
4-5 reps
RPE 8-9
3
Seated Row (Lat Focus)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Ab Wheel
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Bench Press (Paused)
4
4-5 reps
RPE 8-9
3
Seated Row (Cable)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Single Leg Press
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Bench Press (Paused)
4
4-5 reps
RPE 8-9
3
Seated Row (Cable)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Single Leg Press
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Bench Press (Paused)
4
4-5 reps
RPE 8-9
3
Seated Row (Cable)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Single Leg Press
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
6 Sets
4 Reps
75%
2
Romanian Deadlift (Barbell)
4 Sets
4-5 Reps
@8-9
3
Lat Pulldown
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
4
Leg Extension
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
6 Sets
4 Reps
75%
2
Pin Overhead Press
4 Sets
4-5 Reps
@8-9
3
Seated Wide-Grip Row (Cable)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
4
Hamstring Curl
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
5
Bicep Curl (Cable)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
6 Sets
6 Reps
75%
2
Squat (Paused)
4 Sets
4-5 Reps
@8-9
3
Seated Row (Lat Focus)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
5
Ab Wheel
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
Overhead Press (Barbell)
6 Sets
4 Reps
75%
2
Bench Press (Paused)
4 Sets
4-5 Reps
@8-9
3
Seated Row (Cable)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
5
Single Leg Press
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10