Workout Routines

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.

by
Change Up Your Reps and Sets to Get Bull Strong
Duration 4 weeks
Exercises 39
Equipment Yes

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.

Week 1 Monday

Exercise 1

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
6 sets
3 reps
-- rest
Use 80% of 1RM.

Exercise 2

Floor Bench Press
exercise image placeholder
5 sets
4-6 reps
-- rest

Exercise 3

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
4 sets
10-12 reps
-- rest

Week 1 Wednesday

Exercise 1

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
6 sets
3 reps
-- rest
Use 90% of 1RM.

Exercise 2

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
5 sets
4-6 reps
-- rest

Exercise 3

Barbell Hyperextension
exercise image placeholder
4 sets
6 reps
-- rest

Week 1 Friday

Exercise 1

Military Press You'll need: Barbell How to
Military Press thumbnail
6 sets
3 reps
-- rest
Perform seated. Use 80% of 1RM.

Exercise 2

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
4 sets
8-12 reps
-- rest

Exercise 3

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
3 sets
20 reps
-- rest

Week 2 Monday

Exercise 1

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
6 sets
3 reps
-- rest
Use 85% of 1RM.

Exercise 2

Barbell Board Bench Press You'll need: Bench, Barbell, 2-4 Inch Board How to
Barbell Board Bench Press thumbnail
4 sets
5 reps
-- rest

Exercise 3

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
4 sets
4-6 reps
-- rest

Week 2 Wednesday

Exercise 1

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
4 sets
2 reps
-- rest
Use 85% of 1RM.

Exercise 2

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
4 sets
5 reps
-- rest

Exercise 3

Glute-Ham Raise
Glute-Ham Raise thumbnail
4 sets
6-8 reps
-- rest

Week 2 Friday

Exercise 1

Overhead Dumbbell Press You'll need: Dumbbells How to
Overhead Dumbbell Press thumbnail
4 sets
2 reps
-- rest
Use 85% of 1RM.

Exercise 2

Stiff-Arm Row
exercise image placeholder
4 sets
5 reps
-- rest

Exercise 3

Hammer Curl
exercise image placeholder
3 sets
20 reps
-- rest

Week 3 Monday

Exercise 1

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
3 sets
1 reps
-- rest
Use 90% of 1RM.

Exercise 2

Barbell Floor Press You'll need: Barbell How to
Barbell Floor Press thumbnail
3 sets
3 reps
-- rest
Use 80% of 1RM.

Exercise 3

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
4 sets
4-6 reps
-- rest

Week 3 Wednesday

Exercise 1

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
3 sets
1 reps
-- rest
Use 90% of 1RM.

Exercise 2

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
4 sets
4-5 reps
-- rest

Exercise 3

Barbell Hyperextension
exercise image placeholder
6 sets
3 reps
-- rest

Week 3 Friday

Exercise 1

Military Press You'll need: Barbell How to
Military Press thumbnail
3 sets
1 reps
-- rest
Use 90% of 1RM.

Exercise 2

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
4 sets
8-12 reps
-- rest

Exercise 3

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
3 sets
20 reps
-- rest

Week 4 Monday

Exercise 1

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
4 sets
1,1,1,3 reps
-- rest
Use 90% of 1RM on 1st set, 95% on 2nd,100% on 3rd and 80% on 4th set.

Exercise 2

Barbell Board Bench Press You'll need: Bench, Barbell, 2-4 Inch Board How to
Barbell Board Bench Press thumbnail
4 sets
4-6 reps
-- rest
Use 80% of 1RM.

Exercise 3

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
2 sets
10 reps
-- rest

Week 4 Wednesday

Exercise 1

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
3 sets
1 reps
-- rest
Use 90% of 1RM.

Exercise 2

Deficit Deadlift
exercise image placeholder
4 sets
4-6 reps
-- rest

Exercise 3

Glute-Ham Raise
Glute-Ham Raise thumbnail
4 sets
6-8 reps
-- rest

Week 4 Friday

Exercise 1

Military Press You'll need: Barbell How to
Military Press thumbnail
3 sets
1 reps
-- rest
Use 90% of 1RM.

Exercise 2

Stiff-Arm Row
exercise image placeholder
4 sets
4-6 reps
-- rest

Exercise 3

Hammer Curl
exercise image placeholder
3 sets
20 reps
-- rest
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