logo
BoostcampPNG

Bull Mastiff Base

by Quinn Treece
6 athletes joined
5.0
(1 rating)

Program Description

Base Wave - 9 Weeks 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
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 15, 2024 04:57
  • Last Edited
    Jan 25, 2025 12:08
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Stiff Leg Deadlift
3
12 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
4
Nordic Curl
3
12 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
6
Abs Crunch (Weighted)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Stiff Leg Deadlift
4
12 reps
RPE 6
3
Bent Over Row (Dumbbell)
4
12 reps
RPE 6
4
Nordic Curl
4
12 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6
6
Abs Crunch (Weighted)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Stiff Leg Deadlift
5
12 reps
RPE 6
3
Bent Over Row (Dumbbell)
5
12 reps
RPE 6
4
Nordic Curl
5
12 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 6
6
Abs Crunch (Weighted)
5
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Stiff Leg Deadlift
3
10 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6
4
Nordic Curl
3
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
6
Abs Crunch (Weighted)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Stiff Leg Deadlift
4
10 reps
RPE 6
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 6
4
Nordic Curl
4
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 6
6
Abs Crunch (Weighted)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Stiff Leg Deadlift
5
10 reps
RPE 6
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 6
4
Nordic Curl
5
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 6
6
Abs Crunch (Weighted)
5
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
4
Nordic Curl
3
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
6
Abs Crunch (Weighted)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Stiff Leg Deadlift
4
8 reps
RPE 6
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 6
4
Nordic Curl
4
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6
6
Abs Crunch (Weighted)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Stiff Leg Deadlift
5
8 reps
RPE 6
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 6
4
Nordic Curl
5
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 6
6
Abs Crunch (Weighted)
5
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Overhead Press (Dumbbell)
3
12 reps
RPE 6
3
Ring Dip
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Y Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Overhead Press (Dumbbell)
4
12 reps
RPE 6
3
Ring Dip
4
12 reps
RPE 6
4
Bicep Curl (Barbell)
4
12 reps
RPE 6
5
Y Raise
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Overhead Press (Dumbbell)
5
12 reps
RPE 6
3
Ring Dip
5
12 reps
RPE 6
4
Bicep Curl (Barbell)
5
12 reps
RPE 6
5
Y Raise
5
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Ring Dip
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Y Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Dumbbell)
4
10 reps
RPE 6
3
Ring Dip
4
10 reps
RPE 6
4
Bicep Curl (Barbell)
4
10 reps
RPE 6
5
Y Raise
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Dumbbell)
5
10 reps
RPE 6
3
Ring Dip
5
10 reps
RPE 6
4
Bicep Curl (Barbell)
5
10 reps
RPE 6
5
Y Raise
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Ring Dip
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
8 reps
RPE 6
5
Y Raise
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Overhead Press (Dumbbell)
4
8 reps
RPE 6
3
Ring Dip
4
12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8 reps
RPE 6
5
Y Raise
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Overhead Press (Dumbbell)
5
8 reps
RPE 6
3
Ring Dip
5
12 reps
RPE 6
4
Bicep Curl (Barbell)
5
8 reps
RPE 6
5
Y Raise
5
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Front Squat (Barbell)
3
12 reps
RPE 6
3
Pull-Up (Bodyweight)
3
12 reps
RPE 6
4
Single Leg Deadlift
3
12 reps
RPE 6
5
Split Squat (Dumbbell)
3
12 reps
RPE 6
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Front Squat (Barbell)
4
12 reps
RPE 6
3
Pull-Up (Bodyweight)
4
12 reps
RPE 6
4
Single Leg Deadlift
4
12 reps
RPE 6
5
Split Squat (Dumbbell)
4
12 reps
RPE 6
6
Hanging Leg Raise
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Front Squat (Barbell)
5
12 reps
RPE 6
3
Pull-Up (Bodyweight)
5
12 reps
RPE 6
4
Single Leg Deadlift
5
12 reps
RPE 6
5
Split Squat (Dumbbell)
5
12 reps
RPE 6
6
Hanging Leg Raise
5
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Front Squat (Barbell)
3
10 reps
RPE 6
3
Pull-Up (Bodyweight)
3
10 reps
RPE 6
4
Single Leg Deadlift
3
10 reps
RPE 6
5
Split Squat (Dumbbell)
3
10 reps
RPE 6
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Front Squat (Barbell)
4
10 reps
RPE 6
3
Pull-Up (Bodyweight)
4
10 reps
RPE 6
4
Single Leg Deadlift
4
10 reps
RPE 6
5
Split Squat (Dumbbell)
4
10 reps
RPE 6
6
Hanging Leg Raise
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Front Squat (Barbell)
5
10 reps
RPE 6
3
Pull-Up (Bodyweight)
5
10 reps
RPE 6
4
Single Leg Deadlift
5
10 reps
RPE 6
5
Split Squat (Dumbbell)
5
10 reps
RPE 6
6
Hanging Leg Raise
5
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 6
3
Pull-Up (Bodyweight)
3
10 reps
RPE 6
4
Single Leg Deadlift
3
8 reps
RPE 6
5
Split Squat (Dumbbell)
3
8 reps
RPE 6
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Front Squat (Barbell)
4
8 reps
RPE 6
3
Pull-Up (Bodyweight)
4
10 reps
RPE 6
4
Single Leg Deadlift
4
8 reps
RPE 6
5
Split Squat (Dumbbell)
4
8 reps
RPE 6
6
Hanging Leg Raise
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Front Squat (Barbell)
5
8 reps
RPE 6
3
Pull-Up (Bodyweight)
5
10 reps
RPE 6
4
Single Leg Deadlift
5
8 reps
RPE 6
5
Split Squat (Dumbbell)
5
8 reps
RPE 6
6
Hanging Leg Raise
5
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Bench Press (Wide Grip)
3
12 reps
RPE 6
3
Ring Dip
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Y Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Bench Press (Wide Grip)
4
12 reps
RPE 6
3
Ring Dip
4
12 reps
RPE 6
4
Bicep Curl (Barbell)
4
12 reps
RPE 6
5
Y Raise
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Bench Press (Wide Grip)
5
12 reps
RPE 6
3
Ring Dip
5
12 reps
RPE 6
4
Bicep Curl (Barbell)
5
12 reps
RPE 6
5
Y Raise
5
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Wide Grip)
3
10 reps
RPE 6
3
Ring Dip
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Y Raise
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Wide Grip)
4
10 reps
RPE 6
3
Ring Dip
4
12 reps
RPE 6
4
Bicep Curl (Barbell)
4
10 reps
RPE 6
5
Y Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Wide Grip)
5
10 reps
RPE 6
3
Ring Dip
5
12 reps
RPE 6
4
Bicep Curl (Barbell)
5
10 reps
RPE 6
5
Y Raise
5
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6
3
Ring Dip
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
8 reps
RPE 6
5
Y Raise
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Bench Press (Wide Grip)
4
8 reps
RPE 6
3
Ring Dip
4
12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8 reps
RPE 6
5
Y Raise
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Bench Press (Wide Grip)
5
8 reps
RPE 6
3
Ring Dip
5
12 reps
RPE 6
4
Bicep Curl (Barbell)
5
8 reps
RPE 6
5
Y Raise
5
8 reps
RPE 6
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
65%
2
Stiff Leg Deadlift
3 Sets
12 Reps
@6
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6
4
Nordic Curl
3 Sets
12 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
6
Abs Crunch (Weighted)
3 Sets
15 Reps
@6
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Overhead Press (Dumbbell)
3 Sets
12 Reps
@6
3
Ring Dip
3 Sets
12 Reps
@6
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
5
Y Raise
3 Sets
12 Reps
@6
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
65%
2
Front Squat (Barbell)
3 Sets
12 Reps
@6
3
Pull-Up (Bodyweight)
3 Sets
12 Reps
@6
4
Single Leg Deadlift
3 Sets
12 Reps
@6
5
Split Squat (Dumbbell)
3 Sets
12 Reps
@6
6
Hanging Leg Raise
3 Sets
12 Reps
@6
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
65%
2
Bench Press (Wide Grip)
3 Sets
12 Reps
@6
3
Ring Dip
3 Sets
12 Reps
@6
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
5
Y Raise
3 Sets
12 Reps
@6