Bullmastiff

Strength and Muscle

19 weeks / 3 days per week

Alex Bromley’s Bullmastiff. Accessories can be changed based on preference. All second supplemental lifts are based on RPE but have been translated to percentages of 1RM/TM.

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Week 1

Day 1

Squat

Main
4 x 6 reps

Romanian Deadlift

Supplemental
3 x 12 reps

Bent-over Row (Barbell)

Assistance
2 x 12 reps

Seated Leg Curl (Machine)

Assistance
2 x 12 reps

Leg Extension (Machine)

Assistance
2 x 12 reps

Crunch (Cable)

Assistance
2 x 12 reps

Day 2

Bench Press

Main
4 x 6 reps

Press

Supplemental
3 x 12 reps

Triceps Extension (Machine)

Assistance
2 x 12 reps

Curl (Dumbbell)

Assistance
2 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
2 x 12 reps

Day 3

Deadlift

Main
4 x 6 reps

Front Squat (Barbell)

Supplemental
3 x 12 reps

Pulldown (Cable)

Assistance
2 x 12 reps

Seated Leg Curl (Machine)

Assistance
2 x 12 reps

Leg Extension (Machine)

Assistance
2 x 12 reps

Crunch (Cable)

Assistance
2 x 12 reps

Day 4

Press

Main
4 x 6 reps

Close Grip Spoto Bench Press

Supplemental
3 x 12 reps

Triceps Extension (Machine)

Assistance
2 x 12 reps

Curl (Dumbbell)

Assistance
2 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
2 x 12 reps

Week 2

Day 1

Squat

Main
4 x 6 reps

Romanian Deadlift

Supplemental
4 x 12 reps

Bent-over Row (Barbell)

Assistance
3 x 12 reps

Seated Leg Curl (Machine)

Assistance
3 x 12 reps

Leg Extension (Machine)

Assistance
3 x 12 reps

Crunch (Cable)

Assistance
3 x 12 reps

Day 2

Bench Press

Main
4 x 6 reps

Press

Supplemental
4 x 12 reps

Triceps Extension (Machine)

Assistance
3 x 12 reps

Curl (Dumbbell)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 12 reps

Day 3

Deadlift

Main
4 x 6 reps

Front Squat (Barbell)

Supplemental
4 x 12 reps

Pulldown (Cable)

Assistance
3 x 12 reps

Seated Leg Curl (Machine)

Assistance
3 x 12 reps

Leg Extension (Machine)

Assistance
3 x 12 reps

Crunch (Cable)

Assistance
3 x 12 reps

Day 4

Press

Main
4 x 6 reps

Close Grip Spoto Bench Press

Supplemental
4 x 12 reps

Triceps Extension (Machine)

Assistance
3 x 12 reps

Curl (Dumbbell)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 12 reps

Week 3

Day 1

Squat

Main
4 x 6 reps

Romanian Deadlift

Supplemental
5 x 12 reps

Bent-over Row (Barbell)

Assistance
2 x 12 reps

Seated Leg Curl (Machine)

Assistance
2 x 12 reps

Leg Extension (Machine)

Assistance
2 x 12 reps

Crunch (Cable)

Assistance
2 x 12 reps

Day 2

Bench Press

Main
4 x 6 reps

Press

Supplemental
5 x 12 reps

Triceps Extension (Machine)

Assistance
2 x 12 reps

Curl (Dumbbell)

Assistance
2 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
2 x 12 reps

Day 3

Deadlift

Main
4 x 6 reps

Front Squat (Barbell)

Supplemental
5 x 12 reps

Pulldown (Cable)

Assistance
2 x 12 reps

Seated Leg Curl (Machine)

Assistance
2 x 12 reps

Leg Extension (Machine)

Assistance
2 x 12 reps

Crunch (Cable)

Assistance
2 x 12 reps

Day 4

Press

Main
4 x 6 reps

Close Grip Spoto Bench Press

Supplemental
5 x 12 reps

Triceps Extension (Machine)

Assistance
4 x 12 reps

Curl (Dumbbell)

Assistance
4 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
4 x 12 reps

Week 4

Day 1

Squat

Main
5 x 5 reps

Romanian Deadlift

Supplemental
3 x 10 reps

Bent-over Row (Barbell)

Assistance
3 x 12 reps

Seated Leg Curl (Machine)

Assistance
3 x 12 reps

Leg Extension (Machine)

Assistance
3 x 12 reps

Crunch (Cable)

Assistance
3 x 12 reps

Day 2

Bench Press

Main
5 x 5 reps

Press

Supplemental
3 x 10 reps

Triceps Extension (Machine)

Assistance
3 x 12 reps

Curl (Dumbbell)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 12 reps

Day 3

Deadlift

Main
5 x 5 reps

Front Squat (Barbell)

Supplemental
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 12 reps

Seated Leg Curl (Machine)

Assistance
3 x 12 reps

Leg Extension (Machine)

Assistance
3 x 12 reps

Crunch (Cable)

Assistance
3 x 12 reps

Day 4

Press

Main
5 x 5 reps

Close Grip Spoto Bench Press

Supplemental
3 x 10 reps

Triceps Extension (Machine)

Assistance
3 x 12 reps

Curl (Dumbbell)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 12 reps

Week 5

Day 1

Squat

Main
5 x 5 reps

Romanian Deadlift

Supplemental
4 x 10 reps

Bent-over Row (Barbell)

Assistance
4 x 12 reps

Seated Leg Curl (Machine)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 12 reps

Crunch (Cable)

Assistance
4 x 12 reps

Day 2

Bench Press

Main
5 x 5 reps

Press

Supplemental
4 x 10 reps

Triceps Extension (Machine)

Assistance
4 x 12 reps

Curl (Dumbbell)

Assistance
4 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
4 x 12 reps

Day 3

Deadlift

Main
5 x 5 reps

Front Squat (Barbell)

Supplemental
4 x 10 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Seated Leg Curl (Machine)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 12 reps

Crunch (Cable)

Assistance
4 x 12 reps

Day 4

Press

Main
5 x 5 reps

Close Grip Spoto Bench Press

Supplemental
4 x 10 reps

Triceps Extension (Machine)

Assistance
4 x 12 reps

Curl (Dumbbell)

Assistance
4 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
4 x 12 reps

Week 6

Day 1

Squat

Main
5 x 5 reps

Romanian Deadlift

Supplemental
5 x 10 reps

Bent-over Row (Barbell)

Assistance
5 x 12 reps

Seated Leg Curl (Machine)

Assistance
5 x 12 reps

Leg Extension (Machine)

Assistance
5 x 12 reps

Crunch (Cable)

Assistance
5 x 12 reps

Day 2

Bench Press

Main
5 x 5 reps

Press

Supplemental
5 x 10 reps

Triceps Extension (Machine)

Assistance
5 x 12 reps

Curl (Dumbbell)

Assistance
5 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
5 x 12 reps

Day 3

Deadlift

Main
5 x 5 reps

Front Squat (Barbell)

Supplemental
5 x 10 reps

Pulldown (Cable)

Assistance
5 x 12 reps

Seated Leg Curl (Machine)

Assistance
5 x 12 reps

Leg Extension (Machine)

Assistance
5 x 12 reps

Crunch (Cable)

Assistance
5 x 12 reps

Day 4

Press

Main
5 x 5 reps

Close Grip Spoto Bench Press

Supplemental
5 x 10 reps

Triceps Extension (Machine)

Assistance
5 x 12 reps

Curl (Dumbbell)

Assistance
5 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
5 x 12 reps

Week 7

Day 1

Squat

Main
6 x 4 reps

Romanian Deadlift

Supplemental
3 x 8 reps

Bent-over Row (Barbell)

Assistance
4 x 12 reps

Seated Leg Curl (Machine)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 12 reps

Crunch (Cable)

Assistance
4 x 12 reps

Day 2

Bench Press

Main
6 x 4 reps

Press

Supplemental
3 x 8 reps

Triceps Extension (Machine)

Assistance
4 x 12 reps

Curl (Dumbbell)

Assistance
4 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
4 x 12 reps

Day 3

Deadlift

Main
6 x 4 reps

Front Squat (Barbell)

Supplemental
3 x 8 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Seated Leg Curl (Machine)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 12 reps

Crunch (Cable)

Assistance
4 x 12 reps

Day 4

Press

Main
6 x 4 reps

Close Grip Spoto Bench Press

Supplemental
3 x 8 reps

Triceps Extension (Machine)

Assistance
4 x 12 reps

Curl (Dumbbell)

Assistance
4 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
4 x 12 reps

Week 8

Day 1

Squat

Main
6 x 4 reps

Romanian Deadlift

Supplemental
4 x 8 reps

Bent-over Row (Barbell)

Assistance
5 x 12 reps

Seated Leg Curl (Machine)

Assistance
5 x 12 reps

Leg Extension (Machine)

Assistance
5 x 12 reps

Crunch (Cable)

Assistance
5 x 12 reps

Day 2

Bench Press

Main
6 x 4 reps

Press

Supplemental
4 x 8 reps

Triceps Extension (Machine)

Assistance
5 x 12 reps

Curl (Dumbbell)

Assistance
5 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
5 x 12 reps

Day 3

Deadlift

Main
6 x 4 reps

Front Squat (Barbell)

Supplemental
4 x 8 reps

Pulldown (Cable)

Assistance
5 x 12 reps

Seated Leg Curl (Machine)

Assistance
5 x 12 reps

Leg Extension (Machine)

Assistance
5 x 12 reps

Crunch (Cable)

Assistance
5 x 12 reps

Day 4

Press

Main
6 x 4 reps

Close Grip Spoto Bench Press

Supplemental
4 x 8 reps

Triceps Extension (Machine)

Assistance
5 x 12 reps

Curl (Dumbbell)

Assistance
5 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
5 x 12 reps

Week 9

Day 1

Squat

Main
6 x 4 reps

Romanian Deadlift

Supplemental
5 x 8 reps

Bent-over Row (Barbell)

Assistance
6 x 12 reps

Seated Leg Curl (Machine)

Assistance
6 x 12 reps

Leg Extension (Machine)

Assistance
6 x 12 reps

Crunch (Cable)

Assistance
6 x 12 reps

Day 2

Bench Press

Main
6 x 4 reps

Press

Supplemental
5 x 8 reps

Triceps Extension (Machine)

Assistance
6 x 12 reps

Curl (Dumbbell)

Assistance
6 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
6 x 12 reps

Day 3

Deadlift

Main
6 x 4 reps

Front Squat (Barbell)

Supplemental
5 x 8 reps

Pulldown (Cable)

Assistance
6 x 12 reps

Seated Leg Curl (Machine)

Assistance
6 x 12 reps

Leg Extension (Machine)

Assistance
6 x 12 reps

Crunch (Cable)

Assistance
6 x 12 reps

Day 4

Press

Main
6 x 4 reps

Close Grip Spoto Bench Press

Supplemental
5 x 8 reps

Triceps Extension (Machine)

Assistance
6 x 12 reps

Curl (Dumbbell)

Assistance
6 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
6 x 12 reps

Week 10

Day 1

Squat

Main
5 x 3 reps

Paused Deadlift

Supplemental
4 x 6 reps

Front Squat (Barbell)

Supplemental
4 x 6 reps

Bent-over Row (Barbell)

Assistance
3 x 12 reps

Day 2

Bench Press

Main
5 x 3 reps

Press

Supplemental
4 x 6 reps

Close Grip Spoto Bench Press

Supplemental
4 x 6 reps

Triceps Extension (Cable)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 12 reps

Day 3

Deadlift

Main
5 x 3 reps

Box Squat (Barbell)

Supplemental
4 x 6 reps

Romanian Deadlift

Supplemental
4 x 6 reps

Pulldown (Cable)

Assistance
3 x 12 reps

Day 4

Press

Main
5 x 3 reps

Press

Supplemental
4 x 6 reps

Floor Press (Barbell)

Supplemental
4 x 6 reps

Triceps Extension (Cable)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 13 reps

Week 11

Day 1

Squat

Main
3 x 3 reps

Paused Deadlift

Supplemental
3 x 6 reps

Front Squat (Barbell)

Supplemental
3 x 6 reps

Bent-over Row (Barbell)

Assistance
3 x 12 reps

Day 2

Bench Press

Main
3 x 3 reps

Press

Supplemental
3 x 6 reps

Close Grip Spoto Bench Press

Supplemental
3 x 6 reps

Triceps Extension (Cable)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 12 reps

Day 3

Deadlift

Main
3 x 3 reps

Box Squat (Barbell)

Supplemental
3 x 6 reps

Romanian Deadlift

Supplemental
3 x 6 reps

Pulldown (Cable)

Assistance
3 x 12 reps

Day 4

Press

Main
3 x 3 reps

Press

Supplemental
3 x 6 reps

Floor Press (Barbell)

Supplemental
3 x 6 reps

Triceps Extension (Cable)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 13 reps

Week 12

Day 1

Squat

Main
1 x 3 reps

Paused Deadlift

Supplemental
2 x 6 reps

Front Squat (Barbell)

Supplemental
2 x 6 reps

Bent-over Row (Barbell)

Assistance
3 x 12 reps

Day 2

Bench Press

Main
1 x 3 reps

Press

Supplemental
2 x 6 reps

Close Grip Spoto Bench Press

Supplemental
2 x 6 reps

Triceps Extension (Cable)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 12 reps

Day 3

Deadlift

Main
1 x 3 reps

Box Squat (Barbell)

Supplemental
2 x 6 reps

Romanian Deadlift

Supplemental
2 x 6 reps

Pulldown (Cable)

Assistance
3 x 12 reps

Day 4

Press

Main
1 x 3 reps

Press

Supplemental
2 x 6 reps

Floor Press (Barbell)

Supplemental
2 x 6 reps

Triceps Extension (Cable)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 13 reps

Week 13

Day 1

Squat

Main
5 x 2 reps

Paused Deadlift

Supplemental
4 x 5 reps

Front Squat (Barbell)

Supplemental
4 x 5 reps

Bent-over Row (Barbell)

Assistance
3 x 12 reps

Day 2

Bench Press

Main
5 x 2 reps

Press

Supplemental
4 x 5 reps

Close Grip Spoto Bench Press

Supplemental
4 x 5 reps

Triceps Extension (Cable)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 12 reps

Day 3

Deadlift

Main
5 x 2 reps

Box Squat (Barbell)

Supplemental
4 x 5 reps

Romanian Deadlift

Supplemental
4 x 5 reps

Pulldown (Cable)

Assistance
3 x 12 reps

Day 4

Press

Main
5 x 2 reps

Press

Supplemental
4 x 5 reps

Floor Press (Barbell)

Supplemental
4 x 5 reps

Triceps Extension (Cable)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 13 reps

Week 14

Day 1

Squat

Main
3 x 2 reps

Paused Deadlift

Supplemental
4 x 5 reps

Front Squat (Barbell)

Supplemental
4 x 5 reps

Bent-over Row (Barbell)

Assistance
3 x 12 reps

Day 2

Bench Press

Main
3 x 2 reps

Press

Supplemental
4 x 5 reps

Close Grip Spoto Bench Press

Supplemental
4 x 5 reps

Triceps Extension (Cable)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 12 reps

Day 3

Deadlift

Main
3 x 2 reps

Box Squat (Barbell)

Supplemental
4 x 5 reps

Romanian Deadlift

Supplemental
4 x 5 reps

Pulldown (Cable)

Assistance
3 x 12 reps

Day 4

Press

Main
3 x 2 reps

Press

Supplemental
4 x 5 reps

Floor Press (Barbell)

Supplemental
4 x 5 reps

Triceps Extension (Cable)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 13 reps

Week 15

Day 1

Squat

Main
1 x 2 reps

Paused Deadlift

Supplemental
3 x 5 reps

Front Squat (Barbell)

Supplemental
3 x 5 reps

Bent-over Row (Barbell)

Assistance
3 x 12 reps

Day 2

Bench Press

Main
1 x 2 reps

Press

Supplemental
3 x 5 reps

Close Grip Spoto Bench Press

Supplemental
3 x 5 reps

Triceps Extension (Cable)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 12 reps

Day 3

Deadlift

Main
1 x 2 reps

Box Squat (Barbell)

Supplemental
3 x 5 reps

Romanian Deadlift

Supplemental
3 x 5 reps

Pulldown (Cable)

Assistance
3 x 12 reps

Day 4

Press

Main
1 x 2 reps

Press

Supplemental
3 x 5 reps

Floor Press (Barbell)

Supplemental
3 x 5 reps

Triceps Extension (Cable)

Assistance
3 x 12 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 13 reps

Week 16

Day 1

Squat

Main
5 x 1 reps

Paused Deadlift

Supplemental
4 x 4 reps

Front Squat (Barbell)

Supplemental
4 x 4 reps

Day 2

Bench Press

Main
5 x 1 reps

Press

Supplemental
4 x 4 reps

Close Grip Spoto Bench Press

Supplemental
4 x 4 reps

Day 3

Deadlift

Main
5 x 1 reps

Box Squat (Barbell)

Supplemental
4 x 4 reps

Romanian Deadlift

Supplemental
4 x 4 reps

Day 4

Press

Main
5 x 1 reps

Press

Supplemental
4 x 4 reps

Floor Press (Barbell)

Supplemental
4 x 4 reps

Week 17

Day 1

Squat

Main
3 x 1 reps

Paused Deadlift

Supplemental
3 x 4 reps

Front Squat (Barbell)

Supplemental
3 x 4 reps

Day 2

Bench Press

Main
3 x 1 reps

Press

Supplemental
3 x 4 reps

Close Grip Spoto Bench Press

Supplemental
3 x 4 reps

Day 3

Deadlift

Main
3 x 1 reps

Box Squat (Barbell)

Supplemental
3 x 4 reps

Romanian Deadlift

Supplemental
3 x 4 reps

Day 4

Press

Main
3 x 1 reps

Press

Supplemental
3 x 4 reps

Floor Press (Barbell)

Supplemental
3 x 4 reps

Week 18

Day 1

Squat

Main
1 x 1 reps

Paused Deadlift

Supplemental
2 x 4 reps

Front Squat (Barbell)

Supplemental
2 x 4 reps

Day 2

Bench Press

Main
1 x 1 reps

Press

Supplemental
2 x 4 reps

Close Grip Spoto Bench Press

Supplemental
2 x 4 reps

Day 3

Deadlift

Main
1 x 1 reps

Box Squat (Barbell)

Supplemental
2 x 4 reps

Romanian Deadlift

Supplemental
2 x 4 reps

Day 4

Press

Main
1 x 1 reps

Press

Supplemental
2 x 4 reps

Floor Press (Barbell)

Supplemental
2 x 4 reps

Week 19

Day 1

Squat

Main
1 x 1 reps

Bench Press

Main
1 x 1 reps

Deadlift

Main
1 x 1 reps

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