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Change Up Your Reps and Sets to Get Bull Strong

Use fewer reps and more sets to get stronger than you've ever been before.
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  • 4 weeks

  • 39

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Change Up Your Reps and Sets to Get Bull Strong

Most guys fall short of their strength potential because they mess with their program too much, or use too much volume (lots of reps) or insufcient weight, precluding the possibility of ever getting truly strong. So the first step toward building real strength is changing the way you think about volume. In the four-week program I’ve outlined here, you’ll use heavier weight for fewer reps, but do a lot of sets.

The second part of getting stronger is resting enough to properly recover. You’re in the gym only three days a week with this program, so some gym rats get antsy and think it’s not enough. Get that out of your head. For the entire four weeks, you’ll be lifting at 80– 100% of your one-rep max (1RM) for most lifts. This is incredibly taxing on your central nervous system, so unless you get sufcient rest, you’ll burn out early and miss your time to peak. Train smarter and get stronger.

Poundstone Strong

To calculate your 1RM, use the following equation: Weight x Reps x .0333 + Weight = 1RM. After four weeks, take a light recovery week (de-load) then start over.

Routine

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Week 1

Monday

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 39

Barbell Bench Press

Equipment
Barbell, Bench
Sets
6
Reps
3
Rest
--
How to
Use 80% of 1RM.
Exercise 2 of 39

Floor Bench Press

Equipment
Sets
5
Reps
4-6
Rest
--
How to
Exercise 3 of 39

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
10-12
Rest
--
How to

Week 1

Wednesday

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 39

Barbell Deadlift

Equipment
Barbell
Sets
6
Reps
3
Rest
--
How to
Use 90% of 1RM.
Exercise 5 of 39

Barbell Squat

Equipment
Barbell
Sets
5
Reps
4-6
Rest
--
How to
Exercise 6 of 39

Barbell Hyperextension

Equipment
Sets
4
Reps
6
Rest
--
How to

Week 1

Friday

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 39

Military Press

Equipment
Barbell
Sets
6
Reps
3
Rest
--
How to
Perform seated. Use 80% of 1RM.
Exercise 8 of 39

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
8-12
Rest
--
How to
Exercise 9 of 39

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
20
Rest
--
How to

Week 2

Monday

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 39

Barbell Bench Press

Equipment
Barbell, Bench
Sets
6
Reps
3
Rest
--
How to
Use 85% of 1RM.
Exercise 11 of 39

Barbell Board Bench Press

Equipment
2-4 Inch Board, Barbell, Bench
Sets
4
Reps
5
Rest
--
How to
Exercise 12 of 39

Dumbbell Row

Equipment
Dumbbells
Sets
4
Reps
4-6
Rest
--
How to

Week 2

Wednesday

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 39

Barbell Squat

Equipment
Barbell
Sets
4
Reps
2
Rest
--
How to
Use 85% of 1RM.
Exercise 14 of 39

Barbell Deadlift

Equipment
Barbell
Sets
4
Reps
5
Rest
--
How to
Exercise 15 of 39

Glute-Ham Raise

Equipment
Sets
4
Reps
6-8
Rest
--
How to

Week 2

Friday

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 39

Overhead Dumbbell Press

Equipment
Dumbbells
Sets
4
Reps
2
Rest
--
How to
Use 85% of 1RM.
Exercise 17 of 39

Stiff-Arm Row

Equipment
Sets
4
Reps
5
Rest
--
How to
Exercise 18 of 39

Hammer Curl

Equipment
Sets
3
Reps
20
Rest
--
How to

Week 3

Monday

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 39

Barbell Bench Press

Equipment
Barbell, Bench
Sets
3
Reps
1
Rest
--
How to
Use 90% of 1RM.
Exercise 20 of 39

Barbell Floor Press

Equipment
Barbell
Sets
3
Reps
3
Rest
--
How to
Use 80% of 1RM.
Exercise 21 of 39

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
4-6
Rest
--
How to

Week 3

Wednesday

Exercise
Equipment
Sets
Reps
Rest
Exercise 22 of 39

Barbell Deadlift

Equipment
Barbell
Sets
3
Reps
1
Rest
--
How to
Use 90% of 1RM.
Exercise 23 of 39

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
4-5
Rest
--
How to
Exercise 24 of 39

Barbell Hyperextension

Equipment
Sets
6
Reps
3
Rest
--
How to

Week 3

Friday

Exercise
Equipment
Sets
Reps
Rest
Exercise 25 of 39

Military Press

Equipment
Barbell
Sets
3
Reps
1
Rest
--
How to
Use 90% of 1RM.
Exercise 26 of 39

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
8-12
Rest
--
How to
Exercise 27 of 39

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
20
Rest
--
How to

Week 4

Monday

Exercise
Equipment
Sets
Reps
Rest
Exercise 28 of 39

Barbell Bench Press

Equipment
Barbell, Bench
Sets
4
Reps
1,1,1,3
Rest
--
How to
Use 90% of 1RM on 1st set, 95% on 2nd,100% on 3rd and 80% on 4th set.
Exercise 29 of 39

Barbell Board Bench Press

Equipment
2-4 Inch Board, Barbell, Bench
Sets
4
Reps
4-6
Rest
--
How to
Use 80% of 1RM.
Exercise 30 of 39

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
2
Reps
10
Rest
--
How to

Week 4

Wednesday

Exercise
Equipment
Sets
Reps
Rest
Exercise 31 of 39

Barbell Squat

Equipment
Barbell
Sets
3
Reps
1
Rest
--
How to
Use 90% of 1RM.
Exercise 32 of 39

Deficit Deadlift

Equipment
Sets
4
Reps
4-6
Rest
--
How to
Exercise 33 of 39

Glute-Ham Raise

Equipment
Sets
4
Reps
6-8
Rest
--
How to

Week 4

Friday

Exercise
Equipment
Sets
Reps
Rest
Exercise 34 of 39

Military Press

Equipment
Barbell
Sets
3
Reps
1
Rest
--
How to
Use 90% of 1RM.
Exercise 35 of 39

Stiff-Arm Row

Equipment
Sets
4
Reps
4-6
Rest
--
How to
Exercise 36 of 39

Hammer Curl

Equipment
Sets
3
Reps
20
Rest
--
How to
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