Gymscore · Program guide
Bullmastiff: A Guide to the Gymscore Template
Gymscore’s Bullmastiff adaptation uses a long base-and-peak structure with main lifts and assistance. It is useful to understand the phases before choosing it: the demands later in the plan are different from the opening weeks.
Who this template suits
A lifter who wants an extended four-day block and can track changing rep targets across base and peak phases.
When to choose another option
You want the exact original Bullmastiff loading scheme, or you cannot commit to a longer block with changing demands.
Template length
18 weeks
The saved plan lasts 18 weeks with four sessions per week: nine weeks in the base phase and nine in the peak phase. Its base rep waves and progression differ from the creator’s published Bullmastiff plan.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
The saved plan lasts 18 weeks with four sessions per week: nine weeks in the base phase and nine in the peak phase. Its base rep waves and progression differ from the creator’s published Bullmastiff plan.
| Program | Exercise |
|---|---|
| Squat Day | Barbell Back Squat, Romanian Deadlift, Leg Press, Lying Leg Curl, Standing Calf Raise |
| Bench Day | Bench Press, Overhead Press, Barbell Row, Cable Fly, Dumbbell Lateral Raise, Barbell Curl, Cable Tricep Pushdown |
| Deadlift Day | Barbell Deadlift, Front Squat, Barbell Hip Thrust, Pull-ups, Hanging Leg Raise |
| OHP Day | Overhead Press, Incline Bench Press, Seated Cable Row, Face Pull, Dip |
How to track and progress
Track the wave, rep target and any additional-rep result alongside the load. The saved adaptation uses those results when reviewing the next wave, while also listing weekly increases within waves.
Do not combine those saved rules with the original Bullmastiff formula without deliberately selecting a version. The original source uses a different base structure and progression calculation. The guide describes the stored adaptation rather than presenting the two as interchangeable.
Common mistakes
Assuming every Bullmastiff spreadsheet is the same
The Gymscore adaptation differs materially from the creator’s published base structure. Choose the version intentionally.
Comparing base and peak sessions without context
The prescribed reps and workload change between phases.
Recording only the strongest set
Main and assistance work together define the session. Keep enough detail to review the whole week.
Questions answered
How long does the saved adaptation last?
Eighteen weeks: a nine-week base phase followed by a nine-week peak phase.
Is its progression identical to the original Bullmastiff?
No. The stored base waves and loading instructions differ. The linked creator PDF provides the original structure.
What should I log at a wave transition?
Record the completed rep targets, relevant additional-rep result, current working loads and the new wave’s prescriptions.