Bullmastiff - Superhero tweak

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Squat (Paused)

Underhand Lat Pulldown

Bicep Curl (Dumbbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Seal Row

Bicep Curl (EZ Bar)

Incline Bench Press (Barbell)

Spoto Press

Overhead Tricep Extension (Cable)

Upright Row (Barbell)

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