Powerbuilding
Bullmastiff
Also known as: bullmastiff · gzcl bullmastiff · base strength · peak strength · bromley · empire barbell
Alex Bromley's 18-week powerbuilding block (from Base Strength), run over four days. A nine-week Base phase accumulates volume on the main lifts, then a nine-week Peak phase intensifies to a max, finishing with a deload and test. The T1 main lift waves through percentages of your true 1RM with an AMRAP top set; a T2 variation of the opposite lift builds work by RPE, and T3 accessories add a set each week for size. Percentages are of your 1RM — set true maxes on start, then retest and re-load after the block. (Not a GZCL program — commonly confused with one.)
Advanced
4 days/week
20-week plan
~30–40 min/session
Free during beta · auto progression, rest timers & PR tracking built in
Overview
What is Bullmastiff?
Bullmastiff is Alex Bromley's flagship powerbuilding program from his book Base Strength — and despite the tiered structure and the persistent "GZCL Bullmastiff" label floating around forums, it is not a GZCL program. It's an 18-week block in two nine-week halves, run over four days: squat, bench, deadlift and overhead press each own a day. The Base phase accumulates volume — the main lift waves through 4×6 at 65%, 5×5 at 70%, then 6×4 at 75%, always finishing with an AMRAP top set. The Peak phase flips the equation: reps fall to triples, doubles and singles at 80, 85 and 90% while set counts taper inside each three-week wave. Week 19 deloads, week 20 works up to a new max.
Behind the main lift sits a developmental variation of the opposite pattern — Romanian deadlifts behind squats, front squats behind deadlifts, close-grip bench behind the press — trained by RPE rather than percentage, plus accessories that add a set every week within a wave, Bromley's "volumizing" signature. The accessories drop entirely in the final peak wave so nothing competes with the heavy singles.
Who it's for
Is Bullmastiff right for you?
This is a program for lifters past the linear-progression stage who want size and strength from the same twenty weeks — the Empire Barbell audience of strongman and powerlifting generalists. You need genuine current 1RMs on all four lifts to key the percentages from, and the patience to let a Base phase feel easy for three weeks, because the early 65% sets are supposed to leave reps in the tank. If you still add weight to the bar every session, finish your novice program first; if you only care about peaking a total in eight weeks, a dedicated meet-prep block is the sharper tool.
Progression
How progression works
All percentages run off your true 1RM — not a 90% training max — and that number is locked for the whole block. Nothing bumps mid-program: progress shows up in the AMRAP sets, where you aim to beat your rep counts as the same relative loads return, and in the weekly volume creep of the RPE work. The AMRAP is a report card, not a trigger. Week 19 drops to easy 3×3 at 60% to shed fatigue, week 20 you pull a new max single on each lift, and then the block reloads with the new numbers. Durata logs each top set against your e1RM history, so you can watch the trend that the week-20 test eventually confirms.
% of Training Max, +2.5 kg TM per week
Durata runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
The program
Bullmastiff — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 14 sessions
| 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 RPE 6 | 1:00 |
| Hanging Leg Raise | 2×12 RPE 6 | 1:00 |
Bench
Wednesday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Overhead Press (Dumbbell) | 3×12 RPE 6 | 2:00 |
| Triceps Pushdown | 2×12 RPE 6 | 1:00 |
| Face Pull | 2×12 RPE 6 | 1:00 |
Deadlift
Friday~30–40 min
| 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 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 2×12 RPE 6 | 1:00 |
Overhead
Saturday~30–40 min
| 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 |
| Lateral Raise (Dumbbell) | 2×12 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 2×12 RPE 6 | 1:00 |
Week 24 sessions
| 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 RPE 6 | 1:00 |
| Hanging Leg Raise | 3×12 RPE 6 | 1:00 |
Bench
Wednesday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Overhead Press (Dumbbell) | 4×12 RPE 7 | 2:00 |
| Triceps Pushdown | 3×12 RPE 6 | 1:00 |
| Face Pull | 3×12 RPE 6 | 1:00 |
Deadlift
Friday~35–45 min
| 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 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 3×12 RPE 6 | 1:00 |
Overhead
Saturday~35–45 min
| 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 |
| Lateral Raise (Dumbbell) | 3×12 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 3×12 RPE 6 | 1:00 |
Week 34 sessions
| 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 RPE 6 | 1:00 |
| Hanging Leg Raise | 4×12 RPE 6 | 1:00 |
Bench
Wednesday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 3×6 @ 65% 1×6+ @ 65% | 3:30 |
| Overhead Press (Dumbbell) | 5×12 RPE 8 | 2:00 |
| Triceps Pushdown | 4×12 RPE 6 | 1:00 |
| Face Pull | 4×12 RPE 6 | 1:00 |
Deadlift
Friday~35–50 min
| 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 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 4×12 RPE 6 | 1:00 |
Overhead
Saturday~35–50 min
| 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 |
| Lateral Raise (Dumbbell) | 4×12 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 4×12 RPE 6 | 1:00 |
Week 44 sessions
| 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) | 2×12 RPE 6 | 1:00 |
| Hanging Leg Raise | 2×12 RPE 6 | 1:00 |
Bench
Wednesday~30–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Overhead Press (Dumbbell) | 3×10 RPE 6 | 2:00 |
| Triceps Pushdown | 2×12 RPE 6 | 1:00 |
| Face Pull | 2×12 RPE 6 | 1:00 |
Deadlift
Friday~30–45 min
| 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) | 2×12 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 2×12 RPE 6 | 1:00 |
Overhead
Saturday~30–45 min
| 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 |
| Lateral Raise (Dumbbell) | 2×12 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 2×12 RPE 6 | 1:00 |
Week 54 sessions
| 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) | 3×12 RPE 6 | 1:00 |
| Hanging Leg Raise | 3×12 RPE 6 | 1:00 |
Bench
Wednesday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Overhead Press (Dumbbell) | 4×10 RPE 7 | 2:00 |
| Triceps Pushdown | 3×12 RPE 6 | 1:00 |
| Face Pull | 3×12 RPE 6 | 1:00 |
Deadlift
Friday~35–50 min
| 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) | 3×12 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 3×12 RPE 6 | 1:00 |
Overhead
Saturday~35–50 min
| 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 |
| Lateral Raise (Dumbbell) | 3×12 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 3×12 RPE 6 | 1:00 |
Week 64 sessions
| 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) | 4×12 RPE 6 | 1:00 |
| Hanging Leg Raise | 4×12 RPE 6 | 1:00 |
Bench
Wednesday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 4×5 @ 70% 1×5+ @ 70% | 3:30 |
| Overhead Press (Dumbbell) | 5×10 RPE 8 | 2:00 |
| Triceps Pushdown | 4×12 RPE 6 | 1:00 |
| Face Pull | 4×12 RPE 6 | 1:00 |
Deadlift
Friday~40–55 min
| 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) | 4×12 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 4×12 RPE 6 | 1:00 |
Overhead
Saturday~40–55 min
| 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 |
| Lateral Raise (Dumbbell) | 4×12 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 4×12 RPE 6 | 1:00 |
Week 74 sessions
| 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) | 2×12 RPE 6 | 1:00 |
| Hanging Leg Raise | 2×12 RPE 6 | 1:00 |
Bench
Wednesday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Overhead Press (Dumbbell) | 3×8 RPE 6 | 2:00 |
| Triceps Pushdown | 2×12 RPE 6 | 1:00 |
| Face Pull | 2×12 RPE 6 | 1:00 |
Deadlift
Friday~35–45 min
| 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) | 2×12 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 2×12 RPE 6 | 1:00 |
Overhead
Saturday~35–45 min
| 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 |
| Lateral Raise (Dumbbell) | 2×12 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 2×12 RPE 6 | 1:00 |
Week 84 sessions
| 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) | 3×12 RPE 6 | 1:00 |
| Hanging Leg Raise | 3×12 RPE 6 | 1:00 |
Bench
Wednesday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Overhead Press (Dumbbell) | 4×8 RPE 7 | 2:00 |
| Triceps Pushdown | 3×12 RPE 6 | 1:00 |
| Face Pull | 3×12 RPE 6 | 1:00 |
Deadlift
Friday~40–50 min
| 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) | 3×12 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 3×12 RPE 6 | 1:00 |
Overhead
Saturday~40–50 min
| 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 |
| Lateral Raise (Dumbbell) | 3×12 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 3×12 RPE 6 | 1:00 |
Week 94 sessions
| 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) | 4×12 RPE 6 | 1:00 |
| Hanging Leg Raise | 4×12 RPE 6 | 1:00 |
Bench
Wednesday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 5×4 @ 75% 1×4+ @ 75% | 3:30 |
| Overhead Press (Dumbbell) | 5×8 RPE 8 | 2:00 |
| Triceps Pushdown | 4×12 RPE 6 | 1:00 |
| Face Pull | 4×12 RPE 6 | 1:00 |
Deadlift
Friday~40–55 min
| 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) | 4×12 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 4×12 RPE 6 | 1:00 |
Overhead
Saturday~40–55 min
| 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 |
| Lateral Raise (Dumbbell) | 4×12 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 4×12 RPE 6 | 1:00 |
Week 104 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 4×3 @ 80% 1×3+ @ 80% | 3:30 |
| Romanian Deadlift (Barbell) | 4×6 RPE 6 | 2:00 |
| Lat Pulldown (Cable) | 2×10 RPE 6 | 1:00 |
| Hanging Leg Raise | 2×10 RPE 6 | 1:00 |
Bench
Wednesday~30–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 4×3 @ 80% 1×3+ @ 80% | 3:30 |
| Overhead Press (Dumbbell) | 4×6 RPE 6 | 2:00 |
| Triceps Pushdown | 2×10 RPE 6 | 1:00 |
| Face Pull | 2×10 RPE 6 | 1:00 |
Deadlift
Friday~30–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 4×3 @ 80% 1×3+ @ 80% | 3:30 |
| Front Squat | 4×6 RPE 6 | 2:00 |
| Bent Over Row (Barbell) | 2×10 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 2×10 RPE 6 | 1:00 |
Overhead
Saturday~30–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 4×3 @ 80% 1×3+ @ 80% | 3:30 |
| Bench Press - Close Grip (Barbell) | 4×6 RPE 6 | 2:00 |
| Lateral Raise (Dumbbell) | 2×10 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 2×10 RPE 6 | 1:00 |
Week 114 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:30 |
| Romanian Deadlift (Barbell) | 3×6 RPE 7 | 2:00 |
| Lat Pulldown (Cable) | 3×10 RPE 6 | 1:00 |
| Hanging Leg Raise | 3×10 RPE 6 | 1:00 |
Bench
Wednesday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:30 |
| Overhead Press (Dumbbell) | 3×6 RPE 7 | 2:00 |
| Triceps Pushdown | 3×10 RPE 6 | 1:00 |
| Face Pull | 3×10 RPE 6 | 1:00 |
Deadlift
Friday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:30 |
| Front Squat | 3×6 RPE 7 | 2:00 |
| Bent Over Row (Barbell) | 3×10 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 3×10 RPE 6 | 1:00 |
Overhead
Saturday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:30 |
| Bench Press - Close Grip (Barbell) | 3×6 RPE 7 | 2:00 |
| Lateral Raise (Dumbbell) | 3×10 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 3×10 RPE 6 | 1:00 |
Week 124 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×3+ @ 80% | 3:30 |
| Romanian Deadlift (Barbell) | 2×6 RPE 8 | 2:00 |
| Lat Pulldown (Cable) | 4×10 RPE 6 | 1:00 |
| Hanging Leg Raise | 4×10 RPE 6 | 1:00 |
Bench
Wednesday~20–30 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×3+ @ 80% | 3:30 |
| Overhead Press (Dumbbell) | 2×6 RPE 8 | 2:00 |
| Triceps Pushdown | 4×10 RPE 6 | 1:00 |
| Face Pull | 4×10 RPE 6 | 1:00 |
Deadlift
Friday~20–30 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×3+ @ 80% | 3:30 |
| Front Squat | 2×6 RPE 8 | 2:00 |
| Bent Over Row (Barbell) | 4×10 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 4×10 RPE 6 | 1:00 |
Overhead
Saturday~20–30 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×3+ @ 80% | 3:30 |
| Bench Press - Close Grip (Barbell) | 2×6 RPE 8 | 2:00 |
| Lateral Raise (Dumbbell) | 4×10 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 4×10 RPE 6 | 1:00 |
Week 134 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 4×2 @ 85% 1×2+ @ 85% | 3:30 |
| Romanian Deadlift (Barbell) | 4×5 RPE 6 | 2:00 |
| Lat Pulldown (Cable) | 2×10 RPE 6 | 1:00 |
| Hanging Leg Raise | 2×10 RPE 6 | 1:00 |
Bench
Wednesday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 4×2 @ 85% 1×2+ @ 85% | 3:30 |
| Overhead Press (Dumbbell) | 4×5 RPE 6 | 2:00 |
| Triceps Pushdown | 2×10 RPE 6 | 1:00 |
| Face Pull | 2×10 RPE 6 | 1:00 |
Deadlift
Friday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 4×2 @ 85% 1×2+ @ 85% | 3:30 |
| Front Squat | 4×5 RPE 6 | 2:00 |
| Bent Over Row (Barbell) | 2×10 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 2×10 RPE 6 | 1:00 |
Overhead
Saturday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 4×2 @ 85% 1×2+ @ 85% | 3:30 |
| Bench Press - Close Grip (Barbell) | 4×5 RPE 6 | 2:00 |
| Lateral Raise (Dumbbell) | 2×10 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 2×10 RPE 6 | 1:00 |
Week 144 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×2 @ 85% 1×2+ @ 85% | 3:30 |
| Romanian Deadlift (Barbell) | 3×5 RPE 7 | 2:00 |
| Lat Pulldown (Cable) | 3×10 RPE 6 | 1:00 |
| Hanging Leg Raise | 3×10 RPE 6 | 1:00 |
Bench
Wednesday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×2 @ 85% 1×2+ @ 85% | 3:30 |
| Overhead Press (Dumbbell) | 3×5 RPE 7 | 2:00 |
| Triceps Pushdown | 3×10 RPE 6 | 1:00 |
| Face Pull | 3×10 RPE 6 | 1:00 |
Deadlift
Friday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×2 @ 85% 1×2+ @ 85% | 3:30 |
| Front Squat | 3×5 RPE 7 | 2:00 |
| Bent Over Row (Barbell) | 3×10 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 3×10 RPE 6 | 1:00 |
Overhead
Saturday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×2 @ 85% 1×2+ @ 85% | 3:30 |
| Bench Press - Close Grip (Barbell) | 3×5 RPE 7 | 2:00 |
| Lateral Raise (Dumbbell) | 3×10 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 3×10 RPE 6 | 1:00 |
Week 154 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×2+ @ 85% | 3:30 |
| Romanian Deadlift (Barbell) | 2×5 RPE 8 | 2:00 |
| Lat Pulldown (Cable) | 4×10 RPE 6 | 1:00 |
| Hanging Leg Raise | 4×10 RPE 6 | 1:00 |
Bench
Wednesday~20–30 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×2+ @ 85% | 3:30 |
| Overhead Press (Dumbbell) | 2×5 RPE 8 | 2:00 |
| Triceps Pushdown | 4×10 RPE 6 | 1:00 |
| Face Pull | 4×10 RPE 6 | 1:00 |
Deadlift
Friday~20–30 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×2+ @ 85% | 3:30 |
| Front Squat | 2×5 RPE 8 | 2:00 |
| Bent Over Row (Barbell) | 4×10 RPE 6 | 1:00 |
| Lying Leg Curl (Machine) | 4×10 RPE 6 | 1:00 |
Overhead
Saturday~20–30 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×2+ @ 85% | 3:30 |
| Bench Press - Close Grip (Barbell) | 2×5 RPE 8 | 2:00 |
| Lateral Raise (Dumbbell) | 4×10 RPE 6 | 1:00 |
| Bicep Curl (Barbell) | 4×10 RPE 6 | 1:00 |
Week 164 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 4×1 @ 90% 1×1+ @ 90% | 3:30 |
| Romanian Deadlift (Barbell) | 4×4 RPE 6 | 2:00 |
Bench
Wednesday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 4×1 @ 90% 1×1+ @ 90% | 3:30 |
| Overhead Press (Dumbbell) | 4×4 RPE 6 | 2:00 |
Deadlift
Friday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 4×1 @ 90% 1×1+ @ 90% | 3:30 |
| Front Squat | 4×4 RPE 6 | 2:00 |
Overhead
Saturday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 4×1 @ 90% 1×1+ @ 90% | 3:30 |
| Bench Press - Close Grip (Barbell) | 4×4 RPE 6 | 2:00 |
Week 174 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×1 @ 90% 1×1+ @ 90% | 3:30 |
| Romanian Deadlift (Barbell) | 3×4 RPE 7 | 2:00 |
Bench
Wednesday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×1 @ 90% 1×1+ @ 90% | 3:30 |
| Overhead Press (Dumbbell) | 3×4 RPE 7 | 2:00 |
Deadlift
Friday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×1 @ 90% 1×1+ @ 90% | 3:30 |
| Front Squat | 3×4 RPE 7 | 2:00 |
Overhead
Saturday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×1 @ 90% 1×1+ @ 90% | 3:30 |
| Bench Press - Close Grip (Barbell) | 3×4 RPE 7 | 2:00 |
Week 184 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×1+ @ 90% | 3:30 |
| Romanian Deadlift (Barbell) | 2×4 RPE 8 | 2:00 |
Bench
Wednesday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×1+ @ 90% | 3:30 |
| Overhead Press (Dumbbell) | 2×4 RPE 8 | 2:00 |
Deadlift
Friday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×1+ @ 90% | 3:30 |
| Front Squat | 2×4 RPE 8 | 2:00 |
Overhead
Saturday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×1+ @ 90% | 3:30 |
| Bench Press - Close Grip (Barbell) | 2×4 RPE 8 | 2:00 |
Week 194 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 3×3 @ 60% | 3:30 |
Bench
Wednesday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 3×3 @ 60% | 3:30 |
Deadlift
Friday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 3×3 @ 60% | 3:30 |
Overhead
Saturday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 3×3 @ 60% | 3:30 |
Week 204 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×1+ @ 90% | 4:00 |
Bench
Wednesday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×1+ @ 90% | 4:00 |
Deadlift
Friday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×1+ @ 90% | 4:00 |
Overhead
Saturday~15–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×1+ @ 90% | 4:00 |
FAQ
Bullmastiff — common questions
Is Bullmastiff a GZCL program?
No — it's Alex Bromley's, published in Base Strength. The confusion comes from the surface resemblance: a heavy main lift, a secondary variation and accessories looks like GZCL's T1/T2/T3. The engines differ though — Bullmastiff waves fixed percentages with weekly set additions, where GZCL programs progress each tier by its own load rules.
What's the difference between the Base and Peak phases?
Base (weeks 1–9) accumulates: moderate percentages, reps of 6, 5 and 4, set counts growing each wave. Peak (weeks 10–18) intensifies: 80–90% for triples down to singles, with sets tapering 5, 3, 1 inside each wave. Base builds the muscle and work capacity; Peak converts it into a max, tested in week 20 after a deload.
What number do I enter for the percentages?
Your real, recent 1RM on each lift — the program runs off 100%, unlike 5/3/1's discounted training max. Inflate it and the week-8 6×4 at 75% or the week-18 singles at 90% will bury you. If you haven't maxed recently, use a conservative estimate from a hard set of 3–5.
How does the AMRAP top set work if the weights never change?
It measures rather than drives. The load is fixed by the wave's percentage; your job is to log more reps than the last time that intensity came around. Rising AMRAPs mean the volume is working and your week-20 max attempt has headroom; flat or falling ones say to check recovery before the Peak singles arrive.
Is this version identical to the book?
The defining machinery is faithful: the T1 percentage waves with AMRAP top sets, the RPE-driven opposite-pattern variation, and accessories that add a set per week. One simplification is disclosed up front — the Peak phase's optional second "targeted overload" variation is folded into the single variation slot to keep the four days clean.
Source: Alex Bromley — Base Strength / Peak Strength
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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