Gymscore · Program schedule
Bullmastiff: Program schedule
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.
Check out this program in Gymscore →
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.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- cable machine
- pull-up bar
- leg press machine
- leg curl machine
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Base Phase · weeks 1–9
Base Wave 1 (10s)
Squat Day · Squat / Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 10+ | 2 min |
| Romanian Deadlift | 3 | 10-12 | 2 min |
| Leg Press | 3 | 12-15 | 90s |
| Lying Leg Curl | 3 | 10-15 | 60s |
| Standing Calf Raise | 4 | 12-15 | 60s |
Bench Day · Bench / Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 3 | 10+ | 2 min |
| Overhead Press | 3 | 10-12 | 2 min |
| Barbell Row | 4 | 8-12 | 90s |
| Cable Fly | 3 | 12-15 | 60s |
| Dumbbell Lateral Raise | 3 | 12-15 | 60s |
| Barbell Curl | 3 | 10-12 | 60s |
| Cable Tricep Pushdown | 3 | 10-12 | 60s |
Deadlift Day · Deadlift / Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 3 | 10+ | 3 min |
| Front Squat | 3 | 8-10 | 2 min |
| Barbell Hip Thrust | 3 | 10-15 | 90s |
| Pull-ups | 3 | 8-12 | 90s |
| Hanging Leg Raise | 3 | 10-15 | 60s |
OHP Day · OHP / Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 3 | 10+ | 2 min |
| Incline Bench Press | 3 | 10-12 | 90s |
| Seated Cable Row | 4 | 10-12 | 60s |
| Face Pull | 3 | 15-20 | 60s |
| Dip | 3 | AMRAP | 90s |
2. Peak Phase · weeks 10–18
Peak Waves (5s, 3s, 2s/1s)
Squat Day · Squat
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 2-5+ | 3 min |
| Romanian Deadlift | 3 | 5-8 | 2 min |
| Leg Press | 2 | 8-10 | 90s |
| Lying Leg Curl | 2 | 8-10 | 60s |
Bench Day · Bench
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 3 | 2-5+ | 3 min |
| Overhead Press | 3 | 5-8 | 2 min |
| Barbell Row | 3 | 5-8 | 90s |
| Dumbbell Lateral Raise | 2 | 12-15 | 60s |
| Barbell Curl | 2 | 8-10 | 60s |
Deadlift Day · Deadlift
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 3 | 2-5+ | 3 min |
| Front Squat | 3 | 4-6 | 2 min |
| Pull-ups | 2 | 6-10 | 90s |
| Hanging Leg Raise | 2 | 10 | 60s |
OHP Day · OHP
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 3 | 2-5+ | 2 min |
| Incline Bench Press | 3 | 5-8 | 90s |
| Seated Cable Row | 2 | 6-8 | 60s |
| Face Pull | 2 | 15-20 | 60s |
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.