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

Browse all programs

Free during beta · auto progression, rest timers & PR tracking built in

Progression

How progression works

% of Training Max, +2.5 kg TM per week

DropSet 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

Squat

Monday~30–40 min

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

Squat

Monday~35–45 min

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

Squat

Monday~35–50 min

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

Squat

Monday~30–45 min

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

Squat

Monday~35–50 min

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

Squat

Monday~40–55 min

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

Squat

Monday~35–45 min

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

Squat

Monday~40–50 min

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

Squat

Monday~40–55 min

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

Squat

Monday~30–45 min

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

Squat

Monday~25–35 min

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

Squat

Monday~20–30 min

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

Squat

Monday~30–40 min

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

Squat

Monday~25–35 min

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

Squat

Monday~20–30 min

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

Squat

Monday~25–35 min

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

Squat

Monday~15–25 min

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

Squat

Monday~15–25 min

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

Squat

Monday~15–25 min

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

Squat

Monday~15–25 min

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

Source: Alex Bromley — Base Strength / Peak Strength

DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.

Ready to lift?

Run Bullmastiff in DropSet

Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.

Join Discord