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ProgramsAlexander Bromley

Bullmastiff

An 18-week base-to-peak strength program using wave periodization and AMRAP-driven auto-regulation across Squat, Bench, Deadlift, and OHP.

Weeks
18
Days / week
4
Exercises / day
3–6
  • Intermediate
  • Strength
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Week structure

Week 1

Day 1

Squat day

  • Barbell High Bar Squat3 × 6 · 65% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 6+ · 65% TM
  • Barbell Stiff Leg Deadlift3 × 12 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown2 × 12-15 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension2 × 12-15 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Hanging Leg Raise2 × 12-15 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press3 × 6 · 65% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 6+ · 65% TM
  • Barbell Behind-Neck Press3 × 12 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown2 × 12-15 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise2 × 12-15 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull2 × 12-15 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift3 × 6 · 65% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 6+ · 65% TM
  • Barbell Front Squat3 × 12 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row2 × 12-15 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl2 × 12-15 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch2 × 12-15 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press3 × 6 · 65% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 6+ · 65% TM
  • Barbell Close-Grip Bench Press3 × 12 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl2 × 12-15 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise2 × 12-15 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly2 × 12-15 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 2

Day 1

Squat day

  • Barbell High Bar Squat3 × 6 · 65% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 6+ · 65% TM
  • Barbell Stiff Leg Deadlift4 × 12 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown3 × 12-15 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension3 × 12-15 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Hanging Leg Raise3 × 12-15 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press3 × 6 · 65% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 6+ · 65% TM
  • Barbell Behind-Neck Press4 × 12 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown3 × 12-15 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise3 × 12-15 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull3 × 12-15 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift3 × 6 · 65% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 6+ · 65% TM
  • Barbell Front Squat4 × 12 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row3 × 12-15 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl3 × 12-15 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch3 × 12-15 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press3 × 6 · 65% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 6+ · 65% TM
  • Barbell Close-Grip Bench Press4 × 12 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl3 × 12-15 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise3 × 12-15 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly3 × 12-15 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 3

Day 1

Squat day

  • Barbell High Bar Squat3 × 6 · 65% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 6+ · 65% TM
  • Barbell Stiff Leg Deadlift5 × 12 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown4 × 12-15 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension4 × 12-15 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Hanging Leg Raise4 × 12-15 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press3 × 6 · 65% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 6+ · 65% TM
  • Barbell Behind-Neck Press5 × 12 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown4 × 12-15 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise4 × 12-15 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull4 × 12-15 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift3 × 6 · 65% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 6+ · 65% TM
  • Barbell Front Squat5 × 12 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row4 × 12-15 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl4 × 12-15 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch4 × 12-15 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press3 × 6 · 65% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 6+ · 65% TM
  • Barbell Close-Grip Bench Press5 × 12 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl4 × 12-15 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise4 × 12-15 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly4 × 12-15 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 4

Day 1

Squat day

  • Barbell High Bar Squat4 × 5 · 70% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 5+ · 70% TM
  • Barbell Stiff Leg Deadlift3 × 10 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Hanging Leg Raise3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press4 × 5 · 70% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 5+ · 70% TM
  • Barbell Behind-Neck Press3 × 10 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift4 × 5 · 70% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 5+ · 70% TM
  • Barbell Front Squat3 × 10 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press4 × 5 · 70% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 5+ · 70% TM
  • Barbell Close-Grip Bench Press3 × 10 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 5

Day 1

Squat day

  • Barbell High Bar Squat4 × 5 · 70% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 5+ · 70% TM
  • Barbell Stiff Leg Deadlift4 × 10 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Hanging Leg Raise4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press4 × 5 · 70% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 5+ · 70% TM
  • Barbell Behind-Neck Press4 × 10 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift4 × 5 · 70% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 5+ · 70% TM
  • Barbell Front Squat4 × 10 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press4 × 5 · 70% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 5+ · 70% TM
  • Barbell Close-Grip Bench Press4 × 10 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 6

Day 1

Squat day

  • Barbell High Bar Squat4 × 5 · 70% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 5+ · 70% TM
  • Barbell Stiff Leg Deadlift5 × 10 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Hanging Leg Raise5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press4 × 5 · 70% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 5+ · 70% TM
  • Barbell Behind-Neck Press5 × 10 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift4 × 5 · 70% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 5+ · 70% TM
  • Barbell Front Squat5 × 10 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press4 × 5 · 70% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 5+ · 70% TM
  • Barbell Close-Grip Bench Press5 × 10 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 7

Day 1

Squat day

  • Barbell High Bar Squat5 × 4 · 75% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 4+ · 75% TM
  • Barbell Stiff Leg Deadlift3 × 8 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Hanging Leg Raise3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press5 × 4 · 75% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 4+ · 75% TM
  • Barbell Behind-Neck Press3 × 8 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift5 × 4 · 75% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 4+ · 75% TM
  • Barbell Front Squat3 × 8 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press5 × 4 · 75% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 4+ · 75% TM
  • Barbell Close-Grip Bench Press3 × 8 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 8

Day 1

Squat day

  • Barbell High Bar Squat5 × 4 · 75% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 4+ · 75% TM
  • Barbell Stiff Leg Deadlift4 × 8 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Hanging Leg Raise4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press5 × 4 · 75% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 4+ · 75% TM
  • Barbell Behind-Neck Press4 × 8 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift5 × 4 · 75% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 4+ · 75% TM
  • Barbell Front Squat4 × 8 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press5 × 4 · 75% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 4+ · 75% TM
  • Barbell Close-Grip Bench Press4 × 8 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 9

Day 1

Squat day

  • Barbell High Bar Squat5 × 4 · 75% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 4+ · 75% TM
  • Barbell Stiff Leg Deadlift5 × 8 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Hanging Leg Raise5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press5 × 4 · 75% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 4+ · 75% TM
  • Barbell Behind-Neck Press5 × 8 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift5 × 4 · 75% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 4+ · 75% TM
  • Barbell Front Squat5 × 8 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press5 × 4 · 75% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 4+ · 75% TM
  • Barbell Close-Grip Bench Press5 × 8 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 10

Day 1

Squat day

  • Barbell High Bar Squat4 × 3 · 80% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 3+ · 80% TM
  • Barbell Stiff Leg Deadlift4 × 6 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Press4 × 6 · @6Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Hanging Leg Raise3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press4 × 3 · 80% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 3+ · 80% TM
  • Barbell Incline Bench Press4 × 6 · @6Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Behind-Neck Press4 × 6 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift4 × 3 · 80% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 3+ · 80% TM
  • Barbell Deficit Deadlift4 × 6 · @6Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Front Squat4 × 6 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press4 × 3 · 80% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 3+ · 80% TM
  • Barbell Push Press4 × 6 · @6Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Close-Grip Bench Press4 × 6 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 11

Day 1

Squat day

  • Barbell High Bar Squat2 × 3 · 80% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 3+ · 80% TM
  • Barbell Stiff Leg Deadlift3 × 6 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Press3 × 6 · @7Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Hanging Leg Raise4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press2 × 3 · 80% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 3+ · 80% TM
  • Barbell Incline Bench Press3 × 6 · @7Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Behind-Neck Press3 × 6 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift2 × 3 · 80% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 3+ · 80% TM
  • Barbell Deficit Deadlift3 × 6 · @7Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Front Squat3 × 6 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press2 × 3 · 80% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 3+ · 80% TM
  • Barbell Push Press3 × 6 · @7Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Close-Grip Bench Press3 × 6 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 12

Day 1

Squat day

  • Barbell High Bar Squat1 × 3+ · 80% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.
  • Barbell Stiff Leg Deadlift2 × 6 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Press2 × 6 · @8Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Hanging Leg Raise5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press1 × 3+ · 80% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.
  • Barbell Incline Bench Press2 × 6 · @8Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Behind-Neck Press2 × 6 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift1 × 3+ · 80% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.
  • Barbell Deficit Deadlift2 × 6 · @8Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Front Squat2 × 6 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press1 × 3+ · 80% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.
  • Barbell Push Press2 × 6 · @8Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Close-Grip Bench Press2 × 6 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 13

Day 1

Squat day

  • Barbell High Bar Squat4 × 2 · 85% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 2+ · 85% TM
  • Barbell Stiff Leg Deadlift4 × 5 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Press4 × 5 · @6Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Hanging Leg Raise3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press4 × 2 · 85% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 2+ · 85% TM
  • Barbell Incline Bench Press4 × 5 · @6Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Behind-Neck Press4 × 5 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift4 × 2 · 85% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 2+ · 85% TM
  • Barbell Deficit Deadlift4 × 5 · @6Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Front Squat4 × 5 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press4 × 2 · 85% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 2+ · 85% TM
  • Barbell Push Press4 × 5 · @6Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Close-Grip Bench Press4 × 5 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly3 × 8-12 · @6Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 14

Day 1

Squat day

  • Barbell High Bar Squat2 × 2 · 85% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 2+ · 85% TM
  • Barbell Stiff Leg Deadlift3 × 5 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Press3 × 5 · @7Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Hanging Leg Raise4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press2 × 2 · 85% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 2+ · 85% TM
  • Barbell Incline Bench Press3 × 5 · @7Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Behind-Neck Press3 × 5 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift2 × 2 · 85% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 2+ · 85% TM
  • Barbell Deficit Deadlift3 × 5 · @7Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Front Squat3 × 5 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press2 × 2 · 85% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 2+ · 85% TM
  • Barbell Push Press3 × 5 · @7Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Close-Grip Bench Press3 × 5 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly4 × 8-12 · @7Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 15

Day 1

Squat day

  • Barbell High Bar Squat1 × 2+ · 85% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.
  • Barbell Stiff Leg Deadlift2 × 5 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Lat Pulldown5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Extension5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Leg Press2 × 5 · @8Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Hanging Leg Raise5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 2

Bench press day

  • Barbell Bench Press1 × 2+ · 85% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.
  • Barbell Incline Bench Press2 × 5 · @8Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Behind-Neck Press2 × 5 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Triceps Pushdown5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Band Face Pull5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 3

Deadlift day

  • Barbell Conventional Deadlift1 × 2+ · 85% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.
  • Barbell Deficit Deadlift2 × 5 · @8Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Front Squat2 × 5 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Cable Seated Row5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Machine Seated Leg Curl5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Cable Crunch5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.

Day 4

OHP day

  • Barbell Overhead Press1 × 2+ · 85% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.
  • Barbell Push Press2 × 5 · @8Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Close-Grip Bench Press2 × 5 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Barbell Curl5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Lateral Raise5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
  • Dumbbell Reverse Fly5 × 8-12 · @8Accessory work: isolation/bodybuilding training. Dropped entirely in the last 3 weeks of the sprint phase.
Week 16

Day 1

Squat day

  • Barbell High Bar Squat4 × 1 · 90% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 1+ · 90% TM
  • Barbell Stiff Leg Deadlift4 × 4 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Machine Leg Press4 × 4 · @6Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.

Day 2

Bench press day

  • Barbell Bench Press4 × 1 · 90% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 1+ · 90% TM
  • Barbell Incline Bench Press4 × 4 · @6Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Behind-Neck Press4 × 4 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave

Day 3

Deadlift day

  • Barbell Conventional Deadlift4 × 1 · 90% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 1+ · 90% TM
  • Barbell Deficit Deadlift4 × 4 · @6Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Front Squat4 × 4 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave

Day 4

OHP day

  • Barbell Overhead Press4 × 1 · 90% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 1+ · 90% TM
  • Barbell Push Press4 × 4 · @6Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Close-Grip Bench Press4 × 4 · @6Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
Week 17

Day 1

Squat day

  • Barbell High Bar Squat2 × 1 · 90% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 1+ · 90% TM
  • Barbell Stiff Leg Deadlift3 × 4 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Machine Leg Press3 × 4 · @7Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.

Day 2

Bench press day

  • Barbell Bench Press2 × 1 · 90% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 1+ · 90% TM
  • Barbell Incline Bench Press3 × 4 · @7Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Behind-Neck Press3 × 4 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave

Day 3

Deadlift day

  • Barbell Conventional Deadlift2 × 1 · 90% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 1+ · 90% TM
  • Barbell Deficit Deadlift3 × 4 · @7Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Front Squat3 × 4 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave

Day 4

OHP day

  • Barbell Overhead Press2 × 1 · 90% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.1 × 1+ · 90% TM
  • Barbell Push Press3 × 4 · @7Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Close-Grip Bench Press3 × 4 · @7Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
Week 18

Day 1

Squat day

  • Barbell High Bar Squat1 × 1+ · 90% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.
  • Barbell Stiff Leg Deadlift2 × 4 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave
  • Machine Leg Press2 × 4 · @8Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.

Day 2

Bench press day

  • Barbell Bench Press1 × 1+ · 90% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.
  • Barbell Incline Bench Press2 × 4 · @8Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Behind-Neck Press2 × 4 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave

Day 3

Deadlift day

  • Barbell Conventional Deadlift1 × 1+ · 90% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.
  • Barbell Deficit Deadlift2 × 4 · @8Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Front Squat2 × 4 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave

Day 4

OHP day

  • Barbell Overhead Press1 × 1+ · 90% TMMain lift. The last set's AMRAP drives progression: each extra rep adds +1% to your 1RM. Weight increases accumulate within each 3-week wave, then reset at the start of the wave.
  • Barbell Push Press2 × 4 · @8Specificity work: sprint phase only (weeks 10-18). Target the weakness in that day's main lift.
  • Barbell Close-Grip Bench Press2 × 4 · @8Development: a compound variation with the opposite movement pattern (e.g. stiff-leg deadlift on squat day). Sets increase within each base wave ("volumizing") and decrease within each sprint wave

Program guide

An 18-week strength program by Alexander Bromley (Empire Barbell) split into a 9-week base phase and 9-week peak phase. Each phase uses three 3-week waves with AMRAP-driven auto-regulation on the main lifts. The base phase builds work capacity through increasing volume, while the peak phase sheds volume and drives intensity toward new maxes.

Origin & Philosophy

Bullmastiff was created by Alexander Bromley of Empire Barbell and originally appeared in his book Base Strength: Program Design Blueprint, with an updated version in Peak Strength. Bromley also released a free PDF of the program.

The core philosophy comes from Doug Young's approach: use AMRAP sets to auto-regulate weekly weight jumps, build a wide base of work capacity first, then sharpen it into peak strength. The name reflects the goal — build a lifter who is big, strong, and thick like a bullmastiff.

Who It's For

  • Experience level: Intermediate to advanced (1+ years of consistent barbell training)
  • Prerequisites: Known or estimated 1RMs for Squat, Bench Press, Deadlift, and Overhead Press. Comfortable with RPE-based loading for secondary work.
  • Primary goal: Strength with significant hypertrophy, especially during the base phase
  • Best suited for: Bulking or maintenance. The base phase volume is demanding and benefits from a caloric surplus.

Pros & Cons

Pros

  • AMRAP-driven auto-regulation means weight jumps match your actual performance — stronger lifters progress faster, and bad days don't derail the program
  • The base phase builds serious size — multiple Reddit reviewers reported visible muscle growth and compliments within the first 9 weeks
  • Wave periodization provides built-in mini-resets every 3 weeks, reducing the need for explicit deload weeks
  • Each movement pattern is trained twice per week (once as main lift, once as developmental variation), balancing frequency and recovery
  • Highly customizable exercise selection for developmental and accessory work

Cons

  • Each main lift is only directly trained once per week — Bench Press especially may need extra volume for some lifters
  • Sessions run 60-90 minutes due to the volume of developmental and accessory work on top of main lifts
  • The peak phase has mixed reviews for powerlifting meet prep — it may not provide enough heavy singles exposure for competition readiness
  • RPE-based loading on developmental lifts requires self-awareness that less experienced lifters may lack
  • No programmed conditioning — you need to add your own cardio/GPP work

Program Structure

  • Split: Upper/lower by movement pattern — each day pairs a main lift with a developmental variation for the opposite movement pattern, plus accessories
  • Periodization: Wave periodization within two linear phases (base → peak). Three 3-week waves per phase, each wave increasing intensity and adjusting volume.
  • Schedule: Fixed 4-day weekly split (e.g., Mon/Tue/Thu/Fri or Mon/Wed/Thu/Sat)
  • Day layout: Day 1 (Squat + Deadlift developmental), Day 2 (Bench + OHP developmental), Day 3 (Deadlift + Squat developmental), Day 4 (OHP + Bench developmental)

Exercise Selection & Rationale

Main lifts — Squat, Bench Press, Deadlift, Overhead Press — are trained once per week each with the primary percentage-based progression.

Developmental lifts provide secondary exposure to each movement pattern on the opposite day. Stiff Leg Deadlift on squat day builds posterior chain for deadlift. Behind The Neck Press on bench day adds overhead pressing volume. Front Squat on deadlift day strengthens the squat pattern from a different angle. Bench Press Close Grip on OHP day adds pressing volume and tricep development.

Common developmental substitutions: Romanian Deadlift, Barbell instead of Stiff Leg Deadlift, Overhead Press, Dumbbell instead of Behind The Neck Press, Safety Squat Bar Squat instead of Front Squat.

Targeted lifts (peak phase only) address specific weak points in your main lifts — Leg Press for squat drive, Incline Bench Press for bench lockout, Deficit Deadlift for deadlift off the floor, Push Press, Barbell for overhead strength.

Accessories cover bodybuilding work: Lat Pulldown, Seated Leg Curl, Leg Extension, Lateral Raise, Face Pull, Triceps Pushdown, Bicep Curl, Barbell, Hanging Leg Raise. Swap freely based on your weak points.

Set & Rep Scheme

Base phase main lifts use moderate percentages with ascending volume across waves:

  • Wave 1 (Weeks 1-3): 4 sets of 6 reps starting at 65% 1RM
  • Wave 2 (Weeks 4-6): 5 sets of 5 reps starting at 70% 1RM
  • Wave 3 (Weeks 7-9): 6 sets of 4 reps starting at 75% 1RM

The last set each week is AMRAP. Extra reps drive the weight jump for the following week (see Progressive Overload below).

Peak phase main lifts flip the structure — sets decrease within each wave as intensity climbs:

  • Wave 1 (Weeks 10-12): 5→3→1 sets of 3 reps starting at 80% 1RM
  • Wave 2 (Weeks 13-15): 5→3→1 sets of 2 reps starting at 85% 1RM
  • Wave 3 (Weeks 16-18): 5→3→1 sets of 1 rep starting at 90% 1RM

Example of main lift sets/reps/weight week over week

Developmental lifts use RPE-based loading. In the base phase, sets increase within each wave (3→4→5 sets, "volumizing"). In the peak phase, sets decrease (4→3→2 sets) as overall volume tapers.

Example of developmental lift volume pattern week over week

Accessories follow a similar volumizing pattern in the base phase (2-5 sets of 8-15 reps) and are dropped entirely in the final wave of the peak phase.

Example of accessory lift volume pattern week over week

Targeted lifts (peak phase only, weeks 10-18) mirror the developmental tapering pattern — sets decrease within each wave as the lifter focuses on peaking the main lifts.

Example of targeted lift volume pattern week over week

Progressive Overload

The AMRAP on the last set of each main lift drives weekly progression using the Doug Young method:

Rule: Add 1% of your 1RM for every extra rep beyond the prescribed minimum on your AMRAP set.

Example: Week 1 prescribes 4x6 at 100lb (based on 155lb 1RM at 65%). You hit 6, 6, 6, 12 on the AMRAP. That's 6 extra reps × 1% × 155 = ~10lb increase. Week 2 working weight: 110lb.

If you only hit the prescribed minimum reps on the AMRAP, weight stays the same next week. Week 1 of each new wave resets to the prescribed percentage (65%/70%/75% in base, 80%/85%/90% in peak).

Developmental and accessory lifts progress by adding sets within each wave (volumizing in base) or by increasing weight when the prescribed RPE feels too easy. No formal progression scheme — use auto-regulation.

How Long to Run It / What Next

Run the full 18 weeks (base + peak), optionally followed by a test week to establish new 1RMs. Many lifters run the base phase twice back-to-back (18 weeks of base) before peaking, since the base phase is universally praised for building size and work capacity.

Signs it's time to move on: You've peaked and set new PRs, or you want more exercise variety.

Transition to: Another Bromley program like 70s Powerlifter (more volume and lift variation), or a GZCL program like The Rippler or Jacked & Tan 2.0 for a different periodization approach.

Equipment Needed

Barbell, squat rack, bench, weight plates, and a pull-up bar. Cable machine for accessories is ideal but not required.

Home gym substitutions:

  • Lat Pulldown → Pull Up or Chin Up
  • Leg Press → Bulgarian Split Squat or Goblet Squat
  • Seated Leg Curl → Romanian Deadlift, Barbell or Good Morning
  • Leg Extension → Bulgarian Split Squat or Lunge
  • Triceps Pushdown → Skullcrusher or Bench Dip
  • Face Pull → Reverse Fly

Rest Times

  • Main lifts: 3-5 minutes between sets (heavy compound work needs full recovery)
  • Developmental lifts: 2-3 minutes between sets
  • Accessories: 60-90 seconds between sets

How to Pick Starting Weights

Enter your 1RM for each main lift. If you don't know your 1RM, do a set of 3-5 reps to near failure and use a rep-max calculator (or the built-in calculator in the app).

Common mistake: Using an inflated 1RM. The base phase starts at 65% — if your 1RM is accurate, this should feel moderate for sets of 6. If it feels heavy from Week 1, your 1RM is too high. Reduce by 5-10%.

For developmental lifts, start with a weight you can comfortably handle for the prescribed reps at RPE 6 (about 4 reps in reserve). Err on the side of too light — the volumizing structure adds difficulty each week.

Common Modifications

  • Bench press volume: Add 2-3 extra sets of a bench accessory (e.g., Chest Fly or Incline Bench Press, Dumbbell) on OHP day if bench is lagging
  • 3-day variant: Drop Overhead Press as a main lift, make it a developmental on bench day, and combine the remaining 3 days. The wave structure works regardless of frequency.
  • Extended base phase: Run the base phase twice (18 weeks) before peaking. Multiple reviewers found this approach highly effective for building size.
  • Meet prep modification: In the peak phase, replace week 3 AMRAPs with heavy singles/doubles working up to a max, using the previous week's AMRAP to calculate a target.
  • Deload between phases: Although not programmed, adding a deload week between base and peak is recommended if you feel accumulated fatigue.

FAQ

Is Bullmastiff good for beginners?

No. Bullmastiff is designed for intermediate and advanced lifters with at least a year of consistent training. You need reliable 1RM estimates and the ability to gauge RPE for developmental lifts. Beginners should run a linear progression like GZCLP first.

How many days a week is Bullmastiff?

Bullmastiff is a 4-day program. Each day features one main lift (Squat, Bench Press, Deadlift, or Overhead Press) paired with a developmental variation for the opposite movement pattern, plus accessory work.

How does the AMRAP progression work in Bullmastiff?

The last set of each main lift is AMRAP. For every rep beyond the prescribed minimum, add 1% of your 1RM to next week's working weight. For example, if you hit 10 reps on a set of 6 (4 extra reps) with a 400lb 1RM, add 16lb (~15lb rounded) to next week's weight.

Should I reset my training max between base and peak phase?

It's safer to keep your original 1RM throughout and let the AMRAP auto-regulation handle adjustments. Some lifters who bumped their training max between phases found the peak phase percentages too aggressive, leading to missed reps.

Can I run just the Bullmastiff base phase without peaking?

Yes, and many lifters do. The base phase is widely praised for building size and work capacity. Running it twice back-to-back (18 weeks of base) before ever peaking is a popular modification.

What should I do if my bench press isn't progressing on Bullmastiff?

Bench only gets one direct session per week in the default setup. Add 2-3 extra sets of bench accessories on OHP day, or replace the OHP developmental variation with a bench variation like Incline Bench Press for more pressing volume.

Do I need a deload week during Bullmastiff?

Bromley doesn't program explicit deloads — the wave resets every 3 weeks serve as mini-deloads. However, multiple users recommend taking a deload week between the base and peak phases, especially if you push AMRAPs aggressively.

What's the difference between developmental and targeted lifts?

Developmental lifts run throughout the entire program and provide secondary volume for each movement pattern (e.g., Front Squat supporting Squat). Targeted lifts are added only in the peak phase and address specific weak points in your main lifts (e.g., Deficit Deadlift if you're weak off the floor).

Program by Alexander Bromley. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.

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