Bullmastiff
By Alex Bromley · From Original Source
Also known as: bullmastiff · gzcl bullmastiff · base strength · peak strength · bromley · empire barbell
Alex Bromley's intermediate program, from his own PDF: 20 weeks over four days. Nine Base weeks build volume, nine Peak weeks get heavier, then a deload and a test. The main lift runs three-week waves at a % of your true 1RM, last set for as many reps as you can; each extra rep adds 1% of your max to next week's weight. A variation of the opposite lift adds a set each week at a set effort, the Peak adds a second, and accessories for the weak spots build sets across each wave until the last Peak wave drops them. (Not a GZCL program, though often filed as one.)
Free to use · auto progression, rest timers & PR tracking built in
What is Bullmastiff?
Bullmastiff is Alex Bromley's intermediate strength and size program, published by Empire Barbell as a free PDF taken from his book Peak Strength. It is often called GZCL Bullmastiff, but it is not a GZCL program. This build follows that PDF: 20 weeks, with squat on Monday, bench Wednesday, deadlift Friday and overhead press Saturday.
The first nine weeks are the Base phase, three waves of three weeks. The main lift opens each wave at Bromley's table: 4 sets of 6 at 65% in wave 1, 5x5 at 70% in wave 2, 6x4 at 75% in wave 3, with the last set taken for as many reps as you can. The next nine weeks are the Peak phase: triples at 80%, doubles at 85%, singles at 90%, with the sets falling from 5 to 3 to 1 across each wave and the last set again open-ended. Week 19 is a deload and week 20 is a test.
Behind the main lift, Base runs a developmental variation of the opposite lift (Romanian deadlift on squat day, front squat on deadlift day, close-grip bench on press day, tempo press on bench day) at RPE 6, 7 and 8 for 3, 4 and 5 sets. Peak keeps two variations, a targeted one for the opposite lift's sticking point and a developmental one for the same lift, at 4, 3 and 2 sets of 6, 5 or 4 reps. The lists to choose from are Bromley's; the four picks are Durata's.
Is Bullmastiff right for you?
Bromley wrote it for intermediates: lifters whose linear progression has stalled and who want muscle and a bigger total from the same block. You need a real, recent 1RM on all four lifts, because the percentages run off 100% of it, not a training max. The 65% sets in week 1 should feel easy; that is intended.
How progression works
The weight jump is Bromley's AMRAP rule: on weeks 2 and 3 of each wave, take last week's weight and add 1% of your 1RM for every rep you beat the target by on the last set. With a 400 lb max and 4 extra reps, that is 16 lb, rounded down to 15. Durata does this for you: log the last set's reps and next week's weight already includes the jump. Week 1 of each new wave goes back to the table, and your max never changes during the block. The variations are by feel: add a set each week, keep the reps, and add weight only if it keeps you at the RPE.
Accessories train the body parts Bromley names; the exercises are Durata's picks. In Base they start at 2 sets of 12-15 and build to 4, then reset to 3 sets of 8-12 and build to 5. In Peak there is one per area for 3 to 5 sets of 8-12 (sets 4 and 5 optional), and none in the last wave. The deload (3x3 at 60%) and the test shape are Durata's: Bromley's table only says Deload and Test.
Durata runs this progression for you — every session's weights are computed from your training maxes.
Bullmastiff — every set, every session
Percentages are of your training max (TM).
Week 14 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Romanian Deadlift (Barbell) | 3×12 RPE 6 | 2:00 |
| Lat Pulldown (Cable) | 2×12–15 | 1:00 |
| Lying Leg Curl (Machine) | 2×12–15 | 1:00 |
| Hanging Leg Raise | 2×12–15 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Overhead Press (Barbell) | 3×12 RPE 6 | 2:00 |
| Triceps Pushdown | 2×12–15 | 1:00 |
| Bicep Curl (Dumbbell) | 2×12–15 | 1:00 |
| Face Pull | 2×12–15 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Front Squat | 3×12 RPE 6 | 2:00 |
| Bent Over Row (Barbell) | 2×12–15 | 1:00 |
| Leg Extension (Machine) | 2×12–15 | 1:00 |
| Cable Crunch | 2×12–15 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Bench Press - Close Grip (Barbell) | 3×12 RPE 6 | 2:00 |
| Overhead Triceps Extension (Cable) | 2×12–15 | 1:00 |
| Bicep Curl (Barbell) | 2×12–15 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 2×12–15 | 1:00 |
Week 24 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Romanian Deadlift (Barbell) | 4×12 RPE 7 | 2:00 |
| Lat Pulldown (Cable) | 3×12–15 | 1:00 |
| Lying Leg Curl (Machine) | 3×12–15 | 1:00 |
| Hanging Leg Raise | 3×12–15 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Overhead Press (Barbell) | 4×12 RPE 7 | 2:00 |
| Triceps Pushdown | 3×12–15 | 1:00 |
| Bicep Curl (Dumbbell) | 3×12–15 | 1:00 |
| Face Pull | 3×12–15 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Front Squat | 4×12 RPE 7 | 2:00 |
| Bent Over Row (Barbell) | 3×12–15 | 1:00 |
| Leg Extension (Machine) | 3×12–15 | 1:00 |
| Cable Crunch | 3×12–15 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Bench Press - Close Grip (Barbell) | 4×12 RPE 7 | 2:00 |
| Overhead Triceps Extension (Cable) | 3×12–15 | 1:00 |
| Bicep Curl (Barbell) | 3×12–15 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 3×12–15 | 1:00 |
Week 34 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Romanian Deadlift (Barbell) | 5×12 RPE 8 | 2:00 |
| Lat Pulldown (Cable) | 4×12–15 | 1:00 |
| Lying Leg Curl (Machine) | 4×12–15 | 1:00 |
| Hanging Leg Raise | 4×12–15 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Overhead Press (Barbell) | 5×12 RPE 8 | 2:00 |
| Triceps Pushdown | 4×12–15 | 1:00 |
| Bicep Curl (Dumbbell) | 4×12–15 | 1:00 |
| Face Pull | 4×12–15 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Front Squat | 5×12 RPE 8 | 2:00 |
| Bent Over Row (Barbell) | 4×12–15 | 1:00 |
| Leg Extension (Machine) | 4×12–15 | 1:00 |
| Cable Crunch | 4×12–15 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Bench Press - Close Grip (Barbell) | 5×12 RPE 8 | 2:00 |
| Overhead Triceps Extension (Cable) | 4×12–15 | 1:00 |
| Bicep Curl (Barbell) | 4×12–15 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 4×12–15 | 1:00 |
Week 44 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Romanian Deadlift (Barbell) | 3×10 RPE 6 | 2:00 |
| Lat Pulldown (Cable) | 3×8–12 | 1:00 |
| Lying Leg Curl (Machine) | 3×8–12 | 1:00 |
| Hanging Leg Raise | 3×8–12 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Overhead Press (Barbell) | 3×10 RPE 6 | 2:00 |
| Triceps Pushdown | 3×8–12 | 1:00 |
| Bicep Curl (Dumbbell) | 3×8–12 | 1:00 |
| Face Pull | 3×8–12 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Front Squat | 3×10 RPE 6 | 2:00 |
| Bent Over Row (Barbell) | 3×8–12 | 1:00 |
| Leg Extension (Machine) | 3×8–12 | 1:00 |
| Cable Crunch | 3×8–12 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Bench Press - Close Grip (Barbell) | 3×10 RPE 6 | 2:00 |
| Overhead Triceps Extension (Cable) | 3×8–12 | 1:00 |
| Bicep Curl (Barbell) | 3×8–12 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 3×8–12 | 1:00 |
Week 54 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Romanian Deadlift (Barbell) | 4×10 RPE 7 | 2:00 |
| Lat Pulldown (Cable) | 4×8–12 | 1:00 |
| Lying Leg Curl (Machine) | 4×8–12 | 1:00 |
| Hanging Leg Raise | 4×8–12 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Overhead Press (Barbell) | 4×10 RPE 7 | 2:00 |
| Triceps Pushdown | 4×8–12 | 1:00 |
| Bicep Curl (Dumbbell) | 4×8–12 | 1:00 |
| Face Pull | 4×8–12 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Front Squat | 4×10 RPE 7 | 2:00 |
| Bent Over Row (Barbell) | 4×8–12 | 1:00 |
| Leg Extension (Machine) | 4×8–12 | 1:00 |
| Cable Crunch | 4×8–12 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Bench Press - Close Grip (Barbell) | 4×10 RPE 7 | 2:00 |
| Overhead Triceps Extension (Cable) | 4×8–12 | 1:00 |
| Bicep Curl (Barbell) | 4×8–12 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 4×8–12 | 1:00 |
Week 64 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Romanian Deadlift (Barbell) | 5×10 RPE 8 | 2:00 |
| Lat Pulldown (Cable) | 5×8–12 | 1:00 |
| Lying Leg Curl (Machine) | 5×8–12 | 1:00 |
| Hanging Leg Raise | 5×8–12 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Overhead Press (Barbell) | 5×10 RPE 8 | 2:00 |
| Triceps Pushdown | 5×8–12 | 1:00 |
| Bicep Curl (Dumbbell) | 5×8–12 | 1:00 |
| Face Pull | 5×8–12 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Front Squat | 5×10 RPE 8 | 2:00 |
| Bent Over Row (Barbell) | 5×8–12 | 1:00 |
| Leg Extension (Machine) | 5×8–12 | 1:00 |
| Cable Crunch | 5×8–12 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Bench Press - Close Grip (Barbell) | 5×10 RPE 8 | 2:00 |
| Overhead Triceps Extension (Cable) | 5×8–12 | 1:00 |
| Bicep Curl (Barbell) | 5×8–12 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 5×8–12 | 1:00 |
Week 74 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Romanian Deadlift (Barbell) | 3×8 RPE 6 | 2:00 |
| Lat Pulldown (Cable) | 3×8–12 | 1:00 |
| Lying Leg Curl (Machine) | 3×8–12 | 1:00 |
| Hanging Leg Raise | 3×8–12 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Overhead Press (Barbell) | 3×8 RPE 6 | 2:00 |
| Triceps Pushdown | 3×8–12 | 1:00 |
| Bicep Curl (Dumbbell) | 3×8–12 | 1:00 |
| Face Pull | 3×8–12 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Front Squat | 3×8 RPE 6 | 2:00 |
| Bent Over Row (Barbell) | 3×8–12 | 1:00 |
| Leg Extension (Machine) | 3×8–12 | 1:00 |
| Cable Crunch | 3×8–12 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Bench Press - Close Grip (Barbell) | 3×8 RPE 6 | 2:00 |
| Overhead Triceps Extension (Cable) | 3×8–12 | 1:00 |
| Bicep Curl (Barbell) | 3×8–12 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 3×8–12 | 1:00 |
Week 84 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Romanian Deadlift (Barbell) | 4×8 RPE 7 | 2:00 |
| Lat Pulldown (Cable) | 4×8–12 | 1:00 |
| Lying Leg Curl (Machine) | 4×8–12 | 1:00 |
| Hanging Leg Raise | 4×8–12 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Overhead Press (Barbell) | 4×8 RPE 7 | 2:00 |
| Triceps Pushdown | 4×8–12 | 1:00 |
| Bicep Curl (Dumbbell) | 4×8–12 | 1:00 |
| Face Pull | 4×8–12 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Front Squat | 4×8 RPE 7 | 2:00 |
| Bent Over Row (Barbell) | 4×8–12 | 1:00 |
| Leg Extension (Machine) | 4×8–12 | 1:00 |
| Cable Crunch | 4×8–12 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Bench Press - Close Grip (Barbell) | 4×8 RPE 7 | 2:00 |
| Overhead Triceps Extension (Cable) | 4×8–12 | 1:00 |
| Bicep Curl (Barbell) | 4×8–12 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 4×8–12 | 1:00 |
Week 94 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Romanian Deadlift (Barbell) | 5×8 RPE 8 | 2:00 |
| Lat Pulldown (Cable) | 5×8–12 | 1:00 |
| Lying Leg Curl (Machine) | 5×8–12 | 1:00 |
| Hanging Leg Raise | 5×8–12 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Overhead Press (Barbell) | 5×8 RPE 8 | 2:00 |
| Triceps Pushdown | 5×8–12 | 1:00 |
| Bicep Curl (Dumbbell) | 5×8–12 | 1:00 |
| Face Pull | 5×8–12 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Front Squat | 5×8 RPE 8 | 2:00 |
| Bent Over Row (Barbell) | 5×8–12 | 1:00 |
| Leg Extension (Machine) | 5×8–12 | 1:00 |
| Cable Crunch | 5×8–12 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Bench Press - Close Grip (Barbell) | 5×8 RPE 8 | 2:00 |
| Overhead Triceps Extension (Cable) | 5×8–12 | 1:00 |
| Bicep Curl (Barbell) | 5×8–12 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 5×8–12 | 1:00 |
Week 104 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×3 @ 80% 1×3+ @ 80% | 3:30 |
| Block Pull (Barbell) | 4×6 RPE 6 | 2:00 |
| Front Squat | 4×6 RPE 6 | 2:00 |
| Lat Pulldown (Cable) | 5×8–12 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×3 @ 80% 1×3+ @ 80% | 3:30 |
| Overhead Press (Barbell) | 4×6 RPE 6 | 2:00 |
| Bench Press - Close Grip (Barbell) | 4×6 RPE 6 | 2:00 |
| Triceps Pushdown | 5×8–12 | 1:00 |
| Face Pull | 5×8–12 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 4×3 @ 80% 1×3+ @ 80% | 3:30 |
| Box Squat (Barbell) | 4×6 RPE 6 | 2:00 |
| Romanian Deadlift (Barbell) | 4×6 RPE 6 | 2:00 |
| Bent Over Row (Barbell) | 5×8–12 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 4×3 @ 80% 1×3+ @ 80% | 3:30 |
| Floor Press (Barbell) | 4×6 RPE 6 | 2:00 |
| Overhead Press (Barbell) | 4×6 RPE 6 | 2:00 |
| Overhead Triceps Extension (Cable) | 5×8–12 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 5×8–12 | 1:00 |
Week 114 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:30 |
| Block Pull (Barbell) | 3×6 RPE 7 | 2:00 |
| Front Squat | 3×6 RPE 7 | 2:00 |
| Lat Pulldown (Cable) | 5×8–12 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:30 |
| Overhead Press (Barbell) | 3×6 RPE 7 | 2:00 |
| Bench Press - Close Grip (Barbell) | 3×6 RPE 7 | 2:00 |
| Triceps Pushdown | 5×8–12 | 1:00 |
| Face Pull | 5×8–12 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:30 |
| Box Squat (Barbell) | 3×6 RPE 7 | 2:00 |
| Romanian Deadlift (Barbell) | 3×6 RPE 7 | 2:00 |
| Bent Over Row (Barbell) | 5×8–12 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:30 |
| Floor Press (Barbell) | 3×6 RPE 7 | 2:00 |
| Overhead Press (Barbell) | 3×6 RPE 7 | 2:00 |
| Overhead Triceps Extension (Cable) | 5×8–12 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 5×8–12 | 1:00 |
Week 124 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3+ @ 80% | 3:30 |
| Block Pull (Barbell) | 2×6 RPE 8 | 2:00 |
| Front Squat | 2×6 RPE 8 | 2:00 |
| Lat Pulldown (Cable) | 5×8–12 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×3+ @ 80% | 3:30 |
| Overhead Press (Barbell) | 2×6 RPE 8 | 2:00 |
| Bench Press - Close Grip (Barbell) | 2×6 RPE 8 | 2:00 |
| Triceps Pushdown | 5×8–12 | 1:00 |
| Face Pull | 5×8–12 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×3+ @ 80% | 3:30 |
| Box Squat (Barbell) | 2×6 RPE 8 | 2:00 |
| Romanian Deadlift (Barbell) | 2×6 RPE 8 | 2:00 |
| Bent Over Row (Barbell) | 5×8–12 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×3+ @ 80% | 3:30 |
| Floor Press (Barbell) | 2×6 RPE 8 | 2:00 |
| Overhead Press (Barbell) | 2×6 RPE 8 | 2:00 |
| Overhead Triceps Extension (Cable) | 5×8–12 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 5×8–12 | 1:00 |
Week 134 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×2 @ 85% 1×2+ @ 85% | 3:30 |
| Block Pull (Barbell) | 4×5 RPE 6 | 2:00 |
| Front Squat | 4×5 RPE 6 | 2:00 |
| Lat Pulldown (Cable) | 5×8–12 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×2 @ 85% 1×2+ @ 85% | 3:30 |
| Overhead Press (Barbell) | 4×5 RPE 6 | 2:00 |
| Bench Press - Close Grip (Barbell) | 4×5 RPE 6 | 2:00 |
| Triceps Pushdown | 5×8–12 | 1:00 |
| Face Pull | 5×8–12 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 4×2 @ 85% 1×2+ @ 85% | 3:30 |
| Box Squat (Barbell) | 4×5 RPE 6 | 2:00 |
| Romanian Deadlift (Barbell) | 4×5 RPE 6 | 2:00 |
| Bent Over Row (Barbell) | 5×8–12 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 4×2 @ 85% 1×2+ @ 85% | 3:30 |
| Floor Press (Barbell) | 4×5 RPE 6 | 2:00 |
| Overhead Press (Barbell) | 4×5 RPE 6 | 2:00 |
| Overhead Triceps Extension (Cable) | 5×8–12 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 5×8–12 | 1:00 |
Week 144 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×2 @ 85% 1×2+ @ 85% | 3:30 |
| Block Pull (Barbell) | 3×5 RPE 7 | 2:00 |
| Front Squat | 3×5 RPE 7 | 2:00 |
| Lat Pulldown (Cable) | 5×8–12 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×2 @ 85% 1×2+ @ 85% | 3:30 |
| Overhead Press (Barbell) | 3×5 RPE 7 | 2:00 |
| Bench Press - Close Grip (Barbell) | 3×5 RPE 7 | 2:00 |
| Triceps Pushdown | 5×8–12 | 1:00 |
| Face Pull | 5×8–12 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 2×2 @ 85% 1×2+ @ 85% | 3:30 |
| Box Squat (Barbell) | 3×5 RPE 7 | 2:00 |
| Romanian Deadlift (Barbell) | 3×5 RPE 7 | 2:00 |
| Bent Over Row (Barbell) | 5×8–12 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 2×2 @ 85% 1×2+ @ 85% | 3:30 |
| Floor Press (Barbell) | 3×5 RPE 7 | 2:00 |
| Overhead Press (Barbell) | 3×5 RPE 7 | 2:00 |
| Overhead Triceps Extension (Cable) | 5×8–12 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 5×8–12 | 1:00 |
Week 154 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×2+ @ 85% | 3:30 |
| Block Pull (Barbell) | 2×5 RPE 8 | 2:00 |
| Front Squat | 2×5 RPE 8 | 2:00 |
| Lat Pulldown (Cable) | 5×8–12 | 1:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×2+ @ 85% | 3:30 |
| Overhead Press (Barbell) | 2×5 RPE 8 | 2:00 |
| Bench Press - Close Grip (Barbell) | 2×5 RPE 8 | 2:00 |
| Triceps Pushdown | 5×8–12 | 1:00 |
| Face Pull | 5×8–12 | 1:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×2+ @ 85% | 3:30 |
| Box Squat (Barbell) | 2×5 RPE 8 | 2:00 |
| Romanian Deadlift (Barbell) | 2×5 RPE 8 | 2:00 |
| Bent Over Row (Barbell) | 5×8–12 | 1:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×2+ @ 85% | 3:30 |
| Floor Press (Barbell) | 2×5 RPE 8 | 2:00 |
| Overhead Press (Barbell) | 2×5 RPE 8 | 2:00 |
| Overhead Triceps Extension (Cable) | 5×8–12 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 5×8–12 | 1:00 |
Week 164 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×1 @ 90% 1×1+ @ 90% | 3:30 |
| Block Pull (Barbell) | 4×4 RPE 6 | 2:00 |
| Front Squat | 4×4 RPE 6 | 2:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×1 @ 90% 1×1+ @ 90% | 3:30 |
| Overhead Press (Barbell) | 4×4 RPE 6 | 2:00 |
| Bench Press - Close Grip (Barbell) | 4×4 RPE 6 | 2:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 4×1 @ 90% 1×1+ @ 90% | 3:30 |
| Box Squat (Barbell) | 4×4 RPE 6 | 2:00 |
| Romanian Deadlift (Barbell) | 4×4 RPE 6 | 2:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 4×1 @ 90% 1×1+ @ 90% | 3:30 |
| Floor Press (Barbell) | 4×4 RPE 6 | 2:00 |
| Overhead Press (Barbell) | 4×4 RPE 6 | 2:00 |
Week 174 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×1 @ 90% 1×1+ @ 90% | 3:30 |
| Block Pull (Barbell) | 3×4 RPE 7 | 2:00 |
| Front Squat | 3×4 RPE 7 | 2:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×1 @ 90% 1×1+ @ 90% | 3:30 |
| Overhead Press (Barbell) | 3×4 RPE 7 | 2:00 |
| Bench Press - Close Grip (Barbell) | 3×4 RPE 7 | 2:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 2×1 @ 90% 1×1+ @ 90% | 3:30 |
| Box Squat (Barbell) | 3×4 RPE 7 | 2:00 |
| Romanian Deadlift (Barbell) | 3×4 RPE 7 | 2:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 2×1 @ 90% 1×1+ @ 90% | 3:30 |
| Floor Press (Barbell) | 3×4 RPE 7 | 2:00 |
| Overhead Press (Barbell) | 3×4 RPE 7 | 2:00 |
Week 184 sessions
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1+ @ 90% | 3:30 |
| Block Pull (Barbell) | 2×4 RPE 8 | 2:00 |
| Front Squat | 2×4 RPE 8 | 2:00 |
Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×1+ @ 90% | 3:30 |
| Overhead Press (Barbell) | 2×4 RPE 8 | 2:00 |
| Bench Press - Close Grip (Barbell) | 2×4 RPE 8 | 2:00 |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×1+ @ 90% | 3:30 |
| Box Squat (Barbell) | 2×4 RPE 8 | 2:00 |
| Romanian Deadlift (Barbell) | 2×4 RPE 8 | 2:00 |
Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×1+ @ 90% | 3:30 |
| Floor Press (Barbell) | 2×4 RPE 8 | 2:00 |
| Overhead Press (Barbell) | 2×4 RPE 8 | 2:00 |
Week 194 sessions
Squat — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×3 @ 60% | 3:30 |
Bench — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×3 @ 60% | 3:30 |
Deadlift — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 3×3 @ 60% | 3:30 |
Overhead — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 3×3 @ 60% | 3:30 |
Week 204 sessions
Squat — Test
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 @ 100% | 5:00 |
Bench — Test
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×1 @ 100% | 5:00 |
Deadlift — Test
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×1 @ 100% | 5:00 |
Overhead — Test
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×1 @ 100% | 5:00 |
Bullmastiff — common questions
Is Bullmastiff a GZCL program?
No. It is Alex Bromley's, from Empire Barbell. A heavy main lift with a variation and accessories behind it looks like GZCL's tiers, which is where the label comes from, but the loading is his own: fixed percentage waves with weekly jumps earned on the AMRAP.
How much weight do I add each week?
On weeks 2 and 3 of a wave, 1% of your 1RM for every rep over the target on last week's AMRAP set. With a 300 lb max, ten extra reps means 30 lb more. Durata adds it for you from the reps you log. Week 1 of the next wave resets to the table percentage.
What max do I enter?
Your true, recent 1RM on each lift. Bullmastiff runs off 100%, not a 90% training max, and the max stays the same for the whole block. If you have not tested lately, estimate low from a hard set of 3 to 5.
What happens in weeks 19 and 20?
Week 19 is 3 sets of 3 at 60% on the main lifts, with no variations or accessories. In week 20 you work up to a new 1-rep max on each lift. Bromley gives only the words Deload and Test, so the deload sets are Durata's. To run it again, start it with the new maxes.
Why do the accessories disappear near the end?
Bromley drops all accessories in the third Peak wave, so weeks 16 to 18 are only the main lift and the two variations. The singles at 90% are the point of that wave, and the extra work would only add fatigue.
Is there an app that runs Bullmastiff for you?
Yes. Durata runs Bullmastiff as written, free: the 4-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls and deloads the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: Alex Bromley — Bullmastiff (his free PDF, from his book Peak Strength; Empire Barbell)
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Bullmastiff in Durata
Training-max calculation, automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
