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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
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

Week 1

Wednesday

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 39

Barbell Squat

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

Barbell Hyperextension

Equipment
Sets
4
Reps
6
Rest
--

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
--

Week 2

Monday

Exercise
Equipment
Sets
Reps
Rest

Week 2

Wednesday

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 39

Barbell Squat

Equipment
Barbell
Sets
4
Reps
2
Rest
--
Use 85% of 1RM.
Exercise 15 of 39

Glute-Ham Raise

Equipment
Sets
4
Reps
6-8
Rest
--

Week 2

Friday

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 39

Stiff-Arm Row

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

Hammer Curl

Equipment
Sets
3
Reps
20
Rest
--

Week 3

Monday

Exercise
Equipment
Sets
Reps
Rest

Week 3

Wednesday

Exercise
Equipment
Sets
Reps
Rest
Exercise 24 of 39

Barbell Hyperextension

Equipment
Sets
6
Reps
3
Rest
--

Week 3

Friday

Exercise
Equipment
Sets
Reps
Rest
Exercise 26 of 39

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
8-12
Rest
--

Week 4

Monday

Exercise
Equipment
Sets
Reps
Rest
Exercise 30 of 39

Lat Pulldown

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

Week 4

Wednesday

Exercise
Equipment
Sets
Reps
Rest
Exercise 31 of 39

Barbell Squat

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

Deficit Deadlift

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

Glute-Ham Raise

Equipment
Sets
4
Reps
6-8
Rest
--

Week 4

Friday

Exercise
Equipment
Sets
Reps
Rest
Exercise 35 of 39

Stiff-Arm Row

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

Hammer Curl

Equipment
Sets
3
Reps
20
Rest
--
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