Alex BromleyIntermediate lifters seeking a powerbuilding mix of strength and hypertrophy.
Bullmastiff is drawn from Alex Bromley’s programming principles (from his BASE STRENGTH framework). It blends the four main lifts with complementary variations and bodybuilding work to develop both strength and size. The 3-week wave and AMRAP-based autoregulation let athletes push volume and reset periodically to manage fatigue and drive progression. Designed for intermediate users with full-gym access and a 19-week plan.
프로그램 구성
Weekly split is four days: Day1 Squat (with deadlift variation + lower accessories), Day2 Bench (with OHP variation + upper accessories), Day3 Deadlift (with squat variation + lower accessories), Day4 OHP (with bench variation + upper accessories). The program runs as base and peak phases built from repeating 3-week waves: load and sets increase across three sessions then reset on week four. Main lifts use sub-max volume followed by an AMRAP; AMRAP result informs next week’s weight jump (add ~1% of 1RM per extra rep). High total volume and effort for main/variation/accessory work; low daily frequency (one main lift/day) to allow recovery. Program length: 19 weeks, 4 days/week, ~75 min per session.
Back
Legs
Abs
Chest
Shoulders
ArmsBackLegsAbsChestShouldersArms- Use AMRAP honestly — it’s the program’s autoregulator for weekly jumps (1% 1RM per extra rep is the guideline).
- Track true training maxes and round weight jumps conservatively (round down to safe plates).
- Prioritize recovery: sleep, nutrition, and condition work — program demands high volume.
- Execute main lifts with clean technique; use the variation sets to target weak points.
- Treat week-4 resets as deliberate deloads to avoid cumulative fatigue.
- If you’re not recovering, reduce accessory volume or slightly lower RPE on accessories rather than main lift AMRAPs.
- Keep consistent progression math (log AMRAP reps) to prevent over/under-jumping.
- 1RM이 100kg인 경우
- "80%"로 표기된 세트는 80kg을 들라는 의미입니다.
Alex Bromley is a US-based strength coach and Strongman athlete who has been programming and educating trainers for over 17 years based on his hands-on experience. He personally operates "Empire Barbell" and has been coaching athletes and general trainees for an extended period. He is known for his training philosophy that has proven practical effectiveness and consistency.
