Program Description
This is my version of Alex Bromleys Bullmastiff. The first week has the main lifts with reps and sets at a percentage of your 1RM. The last set is always an AMRAP. The number of reps above perspcribed reps is 1% of 1RM increase in load for the coming weak. The program is based on waves of increasing volume, each wave is four weaks. So every five weeks there is a natural deload in load and volume before it starts increasing again. If thats not enough its probably a good idea to incoroprate a proper deload. The OHP has been switched for a high incline bench and their is also a focus on side delts, because everybody loves broad shoulders. The program should be ran on a small calorie surplus, 250-500cals for maximum results. Dont go for broke, try to stick to the RPE. The volume is driving factor, not the weights. Focus on a full range of motion and perfect technique. Good luck!
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMay 08, 2024 07:18
- Last EditedNov 01, 2024 10:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Squat (Paused)
3
12-15 reps
RPE 8
3
Underhand Lat Pulldown
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Squat (Paused)
4
12-15 reps
RPE 8
3
Underhand Lat Pulldown
4
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Squat (Paused)
5
12-15 reps
RPE 8
3
Underhand Lat Pulldown
5
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Squat (Paused)
6
12-15 reps
RPE 8
3
Underhand Lat Pulldown
6
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
6
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10-12 reps
RPE 8
3
Underhand Lat Pulldown
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Squat (Paused)
4
10-12 reps
RPE 8
3
Underhand Lat Pulldown
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Squat (Paused)
5
10-12 reps
RPE 8
3
Underhand Lat Pulldown
5
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Squat (Paused)
6
10-12 reps
RPE 8
3
Underhand Lat Pulldown
6
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
6
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Squat (Paused)
3
8-10 reps
RPE 8
3
Underhand Lat Pulldown
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
-
2
Squat (Paused)
4
8-10 reps
RPE 8
3
Underhand Lat Pulldown
4
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
-
2
Squat (Paused)
5
8-10 reps
RPE 8
3
Underhand Lat Pulldown
5
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
-
2
Squat (Paused)
6
8-10 reps
RPE 8
3
Underhand Lat Pulldown
6
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
6
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
5
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
5
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
6
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
6
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
6
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
5
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
6
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
6
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
6
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
5
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
6
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
6
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 8
3
Seal Row
3
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 8
3
Seal Row
4
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
5
12-15 reps
RPE 8
3
Seal Row
5
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
6
12-15 reps
RPE 8
3
Seal Row
6
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
6
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Seal Row
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Seal Row
4
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
10-12 reps
RPE 8
3
Seal Row
5
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
5
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
6
10-12 reps
RPE 8
3
Seal Row
6
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
6
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Seal Row
3
8-10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Seal Row
4
8-10 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Romanian Deadlift (Barbell)
5
8-10 reps
RPE 8
3
Seal Row
5
8-10 reps
RPE 8
4
Bicep Curl (EZ Bar)
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Romanian Deadlift (Barbell)
6
8-10 reps
RPE 8
3
Seal Row
6
8-10 reps
RPE 8
4
Bicep Curl (EZ Bar)
6
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Spoto Press
3
12-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
4
Upright Row (Barbell)
3
15-18 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Spoto Press
4
12-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8
4
Upright Row (Barbell)
4
15-18 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Spoto Press
5
12-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
4
Upright Row (Barbell)
5
15-18 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Spoto Press
6
12-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
6
12-15 reps
RPE 8
4
Upright Row (Barbell)
6
15-18 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
70%
2
Spoto Press
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Spoto Press
4
10-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
4
Upright Row (Barbell)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Spoto Press
5
10-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
5
10-12 reps
RPE 8
4
Upright Row (Barbell)
5
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Spoto Press
6
10-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
6
10-12 reps
RPE 8
4
Upright Row (Barbell)
6
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
75%
2
Spoto Press
3
8-10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8
4
Upright Row (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
-
2
Spoto Press
4
8-10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 8
4
Upright Row (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
-
2
Spoto Press
5
8-10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
5
8-10 reps
RPE 8
4
Upright Row (Barbell)
5
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
-
2
Spoto Press
6
8-10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
6
8-10 reps
RPE 8
4
Upright Row (Barbell)
6
10-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)4 Sets
6 Reps
65%
2
Squat (Paused)3 Sets
12-15 Reps
@8
3
Underhand Lat Pulldown3 Sets
12-15 Reps
@8
4
Bicep Curl (Dumbbell)3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)4 Sets
6 Reps
65%
2
Incline Bench Press (Dumbbell)3 Sets
12-15 Reps
@8
3
Tricep Pushdown (Cable)3 Sets
12-15 Reps
@8
4
Lateral Raise (Dumbbell)3 Sets
15-18 Reps
@8
Day 3
1
Squat (Barbell)4 Sets
6 Reps
65%
2
Romanian Deadlift (Barbell)3 Sets
12-15 Reps
@8
3
Seal Row3 Sets
12-15 Reps
@8
4
Bicep Curl (EZ Bar)3 Sets
12-15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)4 Sets
6 Reps
65%
2
Spoto Press3 Sets
12-15 Reps
@8
3
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
@8
4
Upright Row (Barbell)3 Sets
15-18 Reps
@8