Although now, I'm currently in Week 3 of my training, a Modified Bullmastiff style training - meaning I'm incorporating the principles of the traditional Bullmastiff and combined with my own principles of moderately heavy weight with high volume in the accessory movements - I'm starting to notice a greater ease of handling heavier weight, however I did noticed that because of the intensity of the training, I had to put in an additional rest day to allow my CNS to fully recover to go heavier with my lifts with correct form. I'm always experimenting with my training just to push myself and also to see how quickly I can recover while lifting optimum weight.
I will list all my workouts to this point, and continue to update in the future while I run this program. The main purpose of this program is simple, to get your number up on all three of the main lifts - the bench, the squat, and the deadlfit - however the accessory movements to each of these lifts are also meant to push you in the training to add to your overall stability while performing these lifts. As I've written earlier, these workouts, because of the intensity, will maybe require a day in between each movement if you haven't gotten full rest, or hours of sleep. Again this is a bullmastiff and you are require to go heavy with movements, all movements, even the accessory movements.
Let's Get It!
Week 1 - Day 1 - Legs
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Barbell Squat 4 sets x 6 reps
Leg Press 6 sets x 30 reps
Calf Press 6 sets x 30 reps
Leg Curl 4 sets x 10-12 reps
Calf Raise 4 sets x 25 reps
Leg Extension 4 sets x 25 reps
Week 1 - Day 2 - Chest
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Flat Bench Press 4 sets x 6 reps
Pec Dec Flyes 3 sets x 12 reps
Incline Bench Press 3 sets x 10-12 reps
Cable Crossover 3 sets x 15 reps
Week 1 - Day 3 - Back
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Deadlift 4 sets x 1-4 reps
Bent-Over Barbell Row 5 sets x 8-10 reps
Dumbbell Row [Unilateral] 3 sets x 6-8 reps
Lat Pulldown 3 sets x 12 reps
Week 1 - Day 4 - Shoulders/Arms
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Overhead Press 4 sets x 6 reps
Rear Delt Fly 4 sets x 10 reps
Side Lateral Raise 4 sets x 10 reps
Bicep Curl 4 sets x 10 reps
Tricep Extension 4 sets x 10 reps
Week 2 - Day 6 - Legs ---> Add additional set and take down 1 rep on the main lifts
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Barbell Squat 5 sets x 5 reps
Leg Extension 4 sets x 25 reps
Leg Curl 4 sets x 10 reps
Leg Press 4 sets x 25 reps
Calf Press 4 sets x 25 reps
Week 2 - Day 7 - Chest
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Barbell Bench Press 5 sets x 4 reps
Incline Bench Press 5 sets x 10 reps
Cable Crossover 4 sets x 15 reps
Week 2 - Day 8 - Back
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Deadlift 5 sets x 1-2 reps
Dumbbell Row [Unilateral] 4 sets x 6-8 reps
Lat Pulldown [Unilateral] 4 sets x 12 reps
Week 2 - Day 9 - Delts/Arms
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Rear Delt Flyes 4 sets x 10-12 reps
Side Lateral Raises 4 sets x 10-12 reps
Front Raise [with 45LB Plate] 4 sets x 10-12 reps
Shoulder Press 5 sets x 5 reps
Bicep Curl [with cable] - RUN THE STACK
Tricep Pushdown [with cable] - RUN THE STACK
Week 3 - Day 11 - Legs --> Again raise up number of sets and bring rep down by 1. Don't go as heavy with accessory movements this week, use accessory movements, this week, almost like a recovery with the pounds of weights however go heavier with main lifts.
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Barbell Squat 6 sets x 4 reps
Leg Press 4 sets x 20-25 reps
Calf Press 4 sets x 25-30 reps
Leg Curl 4 sets x 10 reps
Leg Extension 4 sets x 25 reps
My Modified Bullmastiff Training Log --> Updated Week 3, Day 12 - Chest
Week 3 - Day 12 - Chest --> Again, raise number of sets and bring rep down by 1, compared to last week's chest day workout. Feel free to go heavier with the weights on accessory movements, but make sure to hit the rep range(s).
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Barbell Bench Press 6 sets x 3 reps
Incline Bench Press 6 sets x 10 reps
Cable Crossovers 4 sets x 15 reps
Press Machine 4 sets x 10 reps
My Modified Bullmastiff Training Log --> Updated Week 3, Day 13 - Back
Week 3 - Day 13 - Back
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Deadlift 6 sets x 1 rep
Bent Over Barbell Row 4 sets x 8-10 reps
Deadlift [Rack Pulls] 3 sets x 3-6 reps
Machine Row 3 sets x 10-15 reps
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Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
My Modified Bullmastiff Training Log --> Updated Week 3, Day 14 - Delts/Arms
Week 3 - Day 14 - Delts/Arms
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Shoulder Press 6 sets x 6 reps
Side Lateral Raises [Dumbbells] 4 sets x 15 reps
Rear Delt Flyes [Dumbbells] 4 sets x 10-12 reps
Bicep Curls [Cable] 4 sets x 12 reps
Tricep Pushdowns [Cable] 4 sets x 12 reps
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Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
My Modified Bullmastiff Training Log --> Updated Week 4 Day 16 - Legs
Week 4 - Day 16 - Legs -> This week incorporates the DTP method of training with pyramiding one's repetitions and weight. Start with a moderately heavy weight and increase to the max on the last set, try for 10 reps.
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Leg Press 4 sets x 30,20,10,10 reps
Calf Press 4 sets x 30,20,10,10 reps
Leg Curl 4 sets x 12 reps
Calf Raise 4 sets x 21-25 reps
Leg Extension 4 sets x 25 reps
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
My Modified Bullmastiff Training Log --> Updated Week 4 Day 17 - Back
Week 4 - Day 17 - Back -> In this workout we will incorporate DTP principles in two of the three accessory movement. Remember, start with moderately heavy weight and increase to heaviest, try for 10 reps.
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Deadlift [Moderate] 4 sets x 2 reps
Barbell Row 4 sets x 25,20,15,10 reps
Dumbbell Row [Unilateral] 4 sets x 8,8,6,6 reps
Machine Row 4 sets x 10,15,20,25 reps
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
My Modified Bullmastiff Training Log --> Updated Week 4, Day 19 - Chest
Week 4 - Day 19 - Chest -> After two days off to allow my Nervous System to recover, I'm back at it with a chest workout. Keep in mind that I'm incorporating principles of DTP this week with my workouts.
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Flat Bench Press 4 sets x 6-8 reps
Incline Bench Press 4 sets x 30,20,15,10 reps
Cable Crossover 4 sets x 10,15,20,30 reps
Press Machine 4 sets x 10-12 reps
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
My Modified Bullmastiff Training Log --> Updated Week 4, Day 20 - Shoulders/Arms
Week 4 - Day 20 - Shoulders/Arms -> This concludes week 4 of My Modified Bullmastiff Training Log. I decided that this entire workout would utilize DTP principles.
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Rear Delt Pullback [Cable with Rope Extension] 4 sets x 25,20,15,10 reps
Shoulder Press 4 sets x 25,20,15,10 reps
Lateral Shoulder Raises [Dumbbells] 4 sets x 25,20,15,10 reps
Bicep Curls [Cable] 4 sets x 25,20,15,10 reps
Tricep Pushdown [Cable] 4 sets x 25,20,15,10 reps
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
My Modified Bullmastiff Training Log --> Updated Week 5, Day 21 - Legs
Week 5 - Day 21 - Legs -> Now in Week 5, I am back incorporating general bullmastiff training principles along with DTP principles with the main lift and accessory movements.
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Barbell Squat 3 sets x 6 reps
Leg Extension 4 sets x 20 reps
Leg Press 3 sets x 30,20,20 reps
Calf Press 3 sets x 30,20,20 reps
Leg Curl 4 sets x 12 reps
Calf Raises 3 sets x 21 reps
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
My Modified Bullmastiff Training Log --> Updated Week 5 Day 22 - Shoulders
Week 5 - Day 22 - Shoulders -> This workout is purely a delt workout. As I stated in the previous workout, we will be utilizing both Bullmastiff principles with DTP principles.
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Shoulder Press [1 set x 15 reps, warm-up set] 3 sets x 6 reps
Rear Delt Flyes [Dumbbells] 3 sets x 30,20,20 reps
Side Lateral Raises [Dumbbells] 3 sets x 30,20,20 reps
Front Delt Raise [with 45-LB Plate] 4 sets x 12 reps
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
My Modified Bullmastiff Training Log --> Updated Week 5 Day 23 - Back
Week 5 - Day 23 - Back-> This workout my be short judging from the sight of it, but it is meant to be highly intense. Remember to utilize principles of both general bullmastiff training and DTP.
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Deadlift 3 sets x 3 reps
Bent Over Barbell Row 3 sets x 30,20,20 reps
Dumbbell One-Arm Lat Row 3 sets x 10-12 reps
Lat Pulldown Machine 3 sets x 30,20,20 reps
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
My Modified Bullmastiff Training Log --> Updated Week 5 Day 24 - Chest
Week 5 - Day 24 - Chest-> This workout my be short judging from the sight of it, but it is meant to be highly intense. Remember to utilize principles of both general bullmastiff training and DTP.
---------------------------------
Flat Bench Press 3 sets x 5 reps
Incline Bench Press 3 sets x 30,20,20 reps
Cable Crossovers 3 sets x 10-12 reps
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
My Modified Bullmastiff Training Log --> Updated Week 5 Day 25 - Arms
Week 5 - Day 25 - Arms-> This workout concludes Week 5 of this Training Log; and we end with a arm workout. Concentrate on each rep of each set.
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Hammer Curl 4 sets x 12 reps
Bicep Curls [Cable] 3 sets x 10 reps
Tricep Pulldown [Unilateral with Cable] 4 sets x 12 reps
Tricep Pushdown Extension [Cable] 3 sets x 10 reps
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
My Modified Bullmastiff Training Log --> Updated Week 6 Day 28 - Legs
Week 6 - Day 28 - Legs -> I'm now into the last and final week of My Modified Bullmastiff Training; and why not end on a high note of going heavy with the bullmastiff portion of the training, and moderately heavy with the DTP portion.
---------------------------------
Barbell Squat 2 sets x 4-6 reps
Leg Extension 4 sets x 25 reps
Leg Press 6 sets x 30,20,10,10,20,30 reps
Calf Press 6 sets x 30,20,10,10,20,30 reps
Leg Curl 4 sets x 10-12 reps
Calf Raises 4 sets x 21-25 reps
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
My Modified Bullmastiff Training Log --> Updated Week 6, Day 29 - Shoulders
Week 6 - Day 29 - Shoulders -> Going out strong on the last shoulder workout in My Modified Bullmastiff Training Log. In this specific workout we will attack the accessory groups twice, once with dumbbells then with machine movements.
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Side Lateral Raises [Dumbbells] 4 sets x 15 reps
Shoulder Press 2 sets x 12 reps
Rear Delt Flyes [Dumbbells] 4 sets x 15 reps
Rear Delt Pullback [Cables] 3 sets x 15 reps
Lateral Raises [Machine] 3 sets x 20-25 reps
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
My Modified Bullmastiff Training Log --> Updated Week 6 Day 30 - Chest
Week 6 - Day 30 - Chest -> Last chest workout of My Modified Bullmastiff Training Log. Keep the weights heavy and hit all reps listed.
---------------------------------
Flat Bench 2 sets x 6 reps
Incline Bench Press 3 sets x 30,20,10 reps
Pec Dec Flyes 4 sets x 10 reps
Cable Crossovers 4 sets x 12 reps
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
*I will list, very soon, my youtube videos documenting this training program.
My Modified Bullmastiff Training Log --> Updated Week 6 Day 31 - Back
Week 6 - Day 31 - Back -> This is last back workout of My Modified Bullmastiff Training. Do try to go heavy but please monitor yourself - your CNS might not be 100%, so go heavy enough to get your reps.
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Deadlift 2 sets x 2 reps
Lat Pulldown 4 sets x 15 reps
Seated Cable Row 3 sets x 25,15,10 reps
Bent-Over Barbell Row 4 sets x 10 reps
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
My Modified Bullmastiff Training Log --> Updated Week 6 Day 32 - Arms
Week 6 - Day 32 - Arms -> This is last day, last workout, of My Modified Bullmastiff Training Log series. I start off with traditional curls and extension, then transition into isolated unilateral movements with those same exercise movements.
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Bicep Curls [Cable] 2 sets x 10-12 reps
Tricep Pushdown Extension [Cable] 2 sets x 10-12 reps
Bicep Curl [Unilateral] 3 sets x 10 reps
Tricep Overhead Extension [Unilateral] 3 sets x 10 reps
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This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.
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***The purpose of this training program was geared towards myself going heavier with the weight I use, not for the sake of lifting heavier weights, but to have efficient control over the weights while performing quality repetitions, with confidence. I'm proud to say that this program has allowed me to do just that. I was able to build up confidence, no longer hesitant, with going up to 5 and 6-Plated squats for reps; I was able get comfortable deadlifting 6-Plates, with proper form; and I was to get comfortable alone Benching 3-Plates before making a return to 4-Plates. My next training program will simply be moving on to more weight, with control, and with confidence.***
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
Last edited by Thomas2426; 09-04-2021 at 02:47 AM.
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