Bullmastiff — Peak Strength free edition

Eighteen weeks of squat, bench, deadlift and press waves, using final-set reps to set next week's weight.

By Alex Bromley; Empire Barbell; Lift Vault workbook

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Your numbers

Enter these 22 numbers and Catalyst works out every workout from them.

One-rep maxes

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1-rep max
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1-rep max
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1-rep max
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1-rep max

Details

The program’s usual settings

Program

Week by week

Every workout, as Catalyst would give it to you.

Enter your numbers above to see every workout.

The schedule

4 workouts a week, on Mon, Wed, Fri, Sat.

WeekMonWedFriSat
1B1B2B3B4
2B1B2B3B4
3B1B2B3B4
4B1B2B3B4
5B1B2B3B4
6B1B2B3B4
7B1B2B3B4
8B1B2B3B4
9B1B2B3B4
10P1P2P3P4
11P1P2P3P4
12P1P2P3P4
13P1P2P3P4
14P1P2P3P4
15P1P2P3P4
16Q1Q2Q3Q4
17Q1Q2Q3Q4
18Q1Q2Q3Q4

How it works

The program’s own rules, as Catalyst runs them.

Choose your movements at the start of each phase and keep their equipment and setup. Follow each movement’s pause, tempo, stance, feet-up, sticking-point and band or chain instructions. Take the last main-lift set for as many reps as possible. After weeks one and two of a wave, add one percent of your starting maximum for every extra rep on that final set to the previous rounded weight, then round again, upward at the midpoint. Start each new wave afresh. Choose weights for variations and accessories yourself. If you train three days a week, the seventy-two workouts take twenty-four weeks, in the same order. Finish after the last Peak wave; decide on deloading and testing afterward.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell
  • Flat bench
  • Squat rack

Not sure it’s the one?

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Run Bullmastiff — Peak Strength free edition in Catalyst

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