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BoostcampPNG

Bullmastiff - Peak

by Quinn Treece
1 athletes joined

Program Description

Read Alex Bromley's description of this program to understand how to do it correctly. This is just a template to help me get through it. I change things around in here each workout depending on how I feel so don't feel like you need to do the exact accessories I have in here.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    11 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 18, 2024 09:02
  • Last Edited
    Dec 02, 2024 05:48
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Stiff Leg Deadlift
4
6 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 6
3B
Abs Crunch (Weighted)
4
15 reps
RPE 7
4A
Tib Raise
3
8-12 reps
RPE 7
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
3B
Abs Crunch (Weighted)
3
20 reps
RPE 7
4A
Tib Raise
3
8-12 reps
RPE 7
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
80%
2
Stiff Leg Deadlift
2
6 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
3B
Abs Crunch (Weighted)
2
25 reps
RPE 7
4A
Tib Raise
3
8-12 reps
RPE 7
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Stiff Leg Deadlift
4
6 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 6
3B
Abs Crunch (Weighted)
4
15 reps
RPE 7
4A
Tib Raise
3
8-12 reps
RPE 7
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
85%
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
3B
Abs Crunch (Weighted)
3
20 reps
RPE 7
4A
Tib Raise
3
8-12 reps
RPE 7
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
85%
2
Stiff Leg Deadlift
2
6 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
3B
Abs Crunch (Weighted)
2
25 reps
RPE 7
4A
Tib Raise
3
8-12 reps
RPE 7
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
90%
2
Stiff Leg Deadlift
2
6 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
3B
Abs Crunch (Weighted)
2
25 reps
RPE 7
4A
Tib Raise
3
8-12 reps
RPE 7
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Stiff Leg Deadlift
2
6 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 7
3B
Abs Crunch (Weighted)
2
25 reps
RPE 7
4A
Tib Raise
3
8-12 reps
RPE 7
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Stiff Leg Deadlift
2
6 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
3B
Abs Crunch (Weighted)
2
25 reps
RPE 7
4A
Tib Raise
3
8-12 reps
RPE 7
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
50%
2
Stiff Leg Deadlift
3
6 reps
RPE 5
3A
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 5
3B
Abs Crunch (Weighted)
3
20 reps
RPE 5
4A
Tib Raise
3
8-12 reps
RPE 5
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 5
5
Nordic Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 5
2B
Abs Crunch (Weighted)
3
15 reps
RPE 5
3A
Tib Raise
3
8-12 reps
RPE 5
3B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 5
4
Nordic Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 6
3A
Incline Bench Press (Dumbbell)
4
6 reps
RPE 6
3B
Pull-Up (Bodyweight)
4
10 reps
RPE 7
4A
Front Raise
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
12 reps
RPE 7
4A
Front Raise
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
80%
2
Standing Shoulder Press (Dumbbell)
2
6 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
6 reps
RPE 8
3B
Pull-Up (Bodyweight)
2
15 reps
RPE 7
4A
Front Raise
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
85%
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 6
3A
Incline Bench Press (Dumbbell)
4
6 reps
RPE 6
3B
Pull-Up (Bodyweight)
4
10 reps
RPE 7
4A
Front Raise
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
85%
2
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
12 reps
RPE 7
4A
Front Raise
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
85%
2
Standing Shoulder Press (Dumbbell)
2
6 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
6 reps
RPE 8
3B
Pull-Up (Bodyweight)
2
15 reps
RPE 7
4A
Front Raise
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
90%
2
Standing Shoulder Press (Dumbbell)
2
6 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
6 reps
RPE 8
3B
Pull-Up (Bodyweight)
2
15 reps
RPE 7
4A
Front Raise
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Standing Shoulder Press (Dumbbell)
2
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
6 reps
RPE 7
3B
Pull-Up (Bodyweight)
2
15 reps
RPE 7
4A
Front Raise
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Standing Shoulder Press (Dumbbell)
2
6 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
6 reps
RPE 8
3B
Pull-Up (Bodyweight)
2
15 reps
RPE 7
4A
Front Raise
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
50%
2
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 5
3A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 5
3B
Pull-Up (Bodyweight)
3
12 reps
RPE 5
4A
Front Raise
3
8-12 reps
RPE 5
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 5
2B
Pull-Up (Bodyweight)
3
10 reps
RPE 5
3A
Front Raise
3
8-12 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Front Squat (Paused)
4
6 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
4
6 reps
RPE 6
4A
Abs Crunch (Weighted)
3
15 reps
RPE 7
4B
Tib Raise
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Front Squat (Paused)
3
6 reps
RPE 7
3
Stiff Leg Deadlift (Dumbbell)
3
6 reps
RPE 7
4A
Abs Crunch (Weighted)
3
15 reps
RPE 7
4B
Tib Raise
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
80%
2
Front Squat (Paused)
2
6 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
2
6 reps
RPE 8
4A
Abs Crunch (Weighted)
4
15 reps
RPE 7
4B
Tib Raise
4
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
85%
2
Front Squat (Paused)
4
6 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
4
6 reps
RPE 6
4A
Abs Crunch (Weighted)
3
15 reps
RPE 7
4B
Tib Raise
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Front Squat (Paused)
3
6 reps
RPE 7
3
Stiff Leg Deadlift (Dumbbell)
3
6 reps
RPE 7
4A
Abs Crunch (Weighted)
3
15 reps
RPE 7
4B
Tib Raise
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
85%
2
Front Squat (Paused)
2
6 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
2
6 reps
RPE 8
4A
Abs Crunch (Weighted)
4
15 reps
RPE 7
4B
Tib Raise
4
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
90%
2
Front Squat (Paused)
2
6 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
2
6 reps
RPE 8
4A
Abs Crunch (Weighted)
3
15 reps
RPE 7
4B
Tib Raise
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
90%
2
Front Squat (Paused)
2
6 reps
RPE 7
3
Stiff Leg Deadlift (Dumbbell)
2
6 reps
RPE 7
4A
Abs Crunch (Weighted)
3
15 reps
RPE 7
4B
Tib Raise
3
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Front Squat (Paused)
2
6 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
2
6 reps
RPE 8
4A
Abs Crunch (Weighted)
4
15 reps
RPE 7
4B
Tib Raise
4
8-12 reps
RPE 7
5
Nordic Curl
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
50%
2
Front Squat (Paused)
3
6 reps
RPE 5
3
Stiff Leg Deadlift (Dumbbell)
3
6 reps
RPE 5
4A
Abs Crunch (Weighted)
4
15 reps
RPE 5
4B
Tib Raise
4
8-12 reps
RPE 5
5
Nordic Curl
1
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
3
6 reps
RPE 5
3A
Abs Crunch (Weighted)
3
15 reps
RPE 7
3B
Tib Raise
3
8-12 reps
RPE 7
4
Nordic Curl
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Bench Press (Paused)
4
6 reps
RPE 6
3A
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 6
3B
Bicep Curl (Barbell)
4
8-12 reps
RPE 7
4A
Pull-Up (Weighted)
3
8-10 reps
RPE 7
4B
Dip (Weighted)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
2
Bench Press (Paused)
3
6 reps
RPE 7
3A
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 7
3B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
4A
Pull-Up (Weighted)
3
8-10 reps
RPE 7
4B
Dip (Weighted)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
80%
2
Bench Press (Paused)
2
6 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6 reps
RPE 8
3B
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
4A
Pull-Up (Weighted)
3
8-10 reps
RPE 7
4B
Dip (Weighted)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
85%
2
Bench Press (Paused)
4
6 reps
RPE 6
3A
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 6
3B
Bicep Curl (Barbell)
4
8-12 reps
RPE 7
4A
Pull-Up (Weighted)
3
8-10 reps
RPE 7
4B
Dip (Weighted)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
85%
2
Bench Press (Paused)
3
6 reps
RPE 7
3A
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 7
3B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
4A
Pull-Up (Weighted)
3
8-10 reps
RPE 7
4B
Dip (Weighted)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
85%
2
Bench Press (Paused)
2
6 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6 reps
RPE 8
3B
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
4A
Pull-Up (Weighted)
3
8-10 reps
RPE 7
4B
Dip (Weighted)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
90%
2
Bench Press (Paused)
2
6 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6 reps
RPE 8
3B
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
4A
Pull-Up (Weighted)
3
8-10 reps
RPE 7
4B
Dip (Weighted)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
90%
2
Bench Press (Paused)
2
6 reps
RPE 7
3A
Standing Shoulder Press (Dumbbell)
2
6 reps
RPE 7
3B
Bicep Curl (Barbell)
2
8-12 reps
RPE 7
4A
Pull-Up (Weighted)
3
8-10 reps
RPE 7
4B
Dip (Weighted)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Bench Press (Paused)
2
6 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6 reps
RPE 8
3B
Bicep Curl (Barbell)
2
8-12 reps
RPE 7
4A
Pull-Up (Weighted)
3
8-10 reps
RPE 7
4B
Dip (Weighted)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
50%
2
Bench Press (Paused)
3
6 reps
RPE 5
3A
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 5
3B
Bicep Curl (Barbell)
3
8-12 reps
RPE 5
4A
Pull-Up (Weighted)
3
8-10 reps
RPE 5
4B
Dip (Weighted)
3
10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Paused)
3
6 reps
RPE 5
3A
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 5
3B
Bicep Curl (Barbell)
3
8-12 reps
RPE 5
4A
Pull-Up (Weighted)
3
8-10 reps
RPE 7
4B
Dip (Weighted)
3
10 reps
RPE 7
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
80%
2
Stiff Leg Deadlift
4 Sets
6 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
6 Reps
@6
3B
Abs Crunch (Weighted)
4 Sets
15 Reps
@7
4A
Tib Raise
3 Sets
8-12 Reps
@7
4B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
5
Nordic Curl
1 Set
10 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
80%
2
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
@6
3A
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@6
3B
Pull-Up (Bodyweight)
4 Sets
10 Reps
@7
4A
Front Raise
3 Sets
8-12 Reps
@7
4B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
80%
2
Front Squat (Paused)
4 Sets
6 Reps
@6
3
Stiff Leg Deadlift (Dumbbell)
4 Sets
6 Reps
@6
4A
Abs Crunch (Weighted)
3 Sets
15 Reps
@7
4B
Tib Raise
3 Sets
8-12 Reps
@7
5
Nordic Curl
1 Set
10 Reps
@7
Day 4
1
Overhead Press (Barbell)
5 Sets
3 Reps
80%
2
Bench Press (Paused)
4 Sets
6 Reps
@6
3A
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
@6
3B
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@7
4A
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7
4B
Dip (Weighted)
3 Sets
10 Reps
@7