ROAD TO BULL STRENGTH

The aim of this 2 year long programme is to build a strong base, then moving on to build maximal
strength and finally build the capacity to possess and execute lifts requiring maximal strength as well as
endurance with increased frequency.

There will be 4 distinct phases in the programme.

The first phase will aim at general physical preparedness and strengthening the ligaments and joints by
incorporating bodyweight exercises for very high repetitions. This will build stamina and muscular
endurance required for executing the big lifts in the later part of the programme.

The exercises for first phase are as follows:

100 Pull Ups and TRX Rows and Assisted Pull Ups

100 Pike Presses and High Pulls

150 Chest Dips

200 Regular Push Ups and Decline Push Ups

250 TRX Hack Squats and Sissy Squats

300 Sit Ups and Leg Raises and TRX Jackknives

400 Dumbbell Swings

500 seconds Plank

PM workout will comprise exclusively of Neck and Forearms Exercises like Neck Flexions/Extensions and
Wrist Rollers. Do 5 sets of 20 reps.
The workout split will be as follows:

Day 1 - Push ( Chest Dips, Decline Push Ups, Regular Push Ups, Pike Presses ) + 30 days challenge of
Diamond Push Ups, Triceps Dips, Push Ups, Swings

Day 2 - Pull ( Pull Ups, TRX Rows, Assisted Pull Ups, High Pulls, Swings, Planks) + 30 days challenge of
Swings

Day 3 - Legs and Abs ( Sissy Squats, TRX Squats, Sit Ups, Leg Raises, TRX Jackknives ) + 30 days challenge
of Ab and Squat, Burpee, Sit Ups, Wall Sit, Abs, Butt, Air Squat, Lunge, Swings

The second phase will aim at building endurance and strengthening the ligaments and joints and
cartilage with compound lifts done for high repetitions. The exercises that will be used for this phase are
as follows:

Chest - Incline Press, Bench Press, TRX Push Ups

Back - Barbell Rows, Weighted Pull Ups, TRX Rows

Delts - Overhead Press, High Pulls, Pike Press

Legs - Back Squat, Lunge, Goblet Squat

Biceps - Barbell Curls, Hammer Curls, TRX Curls

Triceps - Close Grip Bench Press, Weighted Dips, TRX Extensions

Abs - V Ups, TRX Jackknives, TRX Oblique Crunch

The weight to be used for free-weight movements will be 10RM. The target repetitions will be 100 reps.
The split will be as follows:

Day 1 - Incline Press, Barbell Rows, Overhead Press, Back Squat, Barbell Curls, Close Bench Press, V Ups
Day 2 - Swings, Neck, Deadlift, Farmer's Walk

Day 3 - Bench Press, Weighted Pull Ups, Lunge, High Pulls, Hammer Curls, Weighted Dips, TRX Jackknives

Day 4 - Swings, Neck, Deadlift, Farmer's Walk

Day 5 - TRX Push Ups, TRX Rows, Pike Press, Goblet Squat, TRX Curls, TRX Extensions, TRX Oblique
Crunch

Day 6 - Swings, Neck, Deadlift, Farmer's Walk

The third phase will aim at building strength-endurance, hypertrophy and finally maximal strength by
incorporating compound lifts as mentioned below, and performing them in a variety of rep ranges.

The exercises that will be used for phases 3 are as follows:

Back Squat

Bench Press

High Pull

Deadlift

Overhead Press

Bent Over Row

Barbell Curl

Dumbbell Swings for reps. If 800 reps are performed in 15 minutes or less, increase the weight.

Weighted Pull Ups, Weighted Dips, TRX Push Ups, TRX Rows, TRX Jackknives, Farmer's Walk and Neck
training will be practised on off days.
Each training block will last for 6 weeks. After 6 weeks, 1 RM will be tested after 2 days' rest and a
challenge session will have to be executed after that. The challenge session will comprise of exclusively
barbell lifts and will be called BARBELL 500.

There will be 10 exercises and 50 reps will have to be completed with a load that's equal to 50% of
bodyweight for all the compound movements, and with 25% of bodyweight for isolation movements.
The exercises are as follows:

Back Squat

Bench Press

Deadlift

Overhead Push Press

Bent Over Row

High Pull

Front Squat

Weighted Crunch

Barbell Curls

Tricep Extensions

This phase of the programme will focus on linear periodization where the exercises will be done in 7 rep
ranges, where each range will comprise one training block. The ranges are as follows :

15RM ~ 65% for 4x15 with 45 seconds rest between sets

12RM ~ 67% for 4x12 with 60 seconds rest between sets

10RM ~ 75% for 4x10 with 75 seconds rest between sets

8RM ~ 80% for 5x8 with 90 seconds rest between sets 5RM ~ 87% for 5x5 with 120 seconds rest
between sets
3RM ~ 93% for 4x3 with 150 seconds rest between sets

1RM ~ 100% for 10x1 with 5 minutes rest between sets

The fourth and final phase will put everything together in the form of Daily Undulating Periodization and
aim at building work capacity and proficiency in handling sub-maximal weights multiple times in a
training session as well as performing the movements on consecutive days over an extended period of
time,without compromising agility and basic athleticism. Here, Undulating Periodization will be
introduced. There will be 5 training blocks of 6 weeks each where the focus will be on training frequency
and hitting the movements in different rep ranges throughout the week.

Block 1 will be 3x per week in 5RM, 10RM & 15RM

Block 2 will be 4x per week in 5RM, 8RM, 10RM & 15RM

Block 3 will be 5x per week in 3RM, 5RM, 8RM, 10RM & 15RM

Block 4 will be 6x per week in 3RM, 5RM, 8RM, 10RM, 12RM & 15RM

Block 5 will be 7x per week in 1RM, 3RM, 5RM, 8RM, 10RM, 12RM & 15RM

Block 1 split

Day 1 - 5RM

Day 2 - 15RM

Day 3 - 10RM

Weighted Pull Ups, Weighted Dips, TRX Push Ups, TRX Rows, TRX Jackknives, Farmer's Walk and Neck
training will be practised on off days.

Volume 3 sets of max reps for Pull ups and Dips and 3 sets of 20 reps for neck movements. For Farmer's
Walk, go for 3 sets of 60 seconds with 60 seconds rest.
Block 2 split

Day 1 - 5RM

Day 2 - 15RM

Day 3 - 8RM

Day 4 - 10RM

Weighted Pull Ups, Weighted Dips, TRX Push Ups, TRX Rows, TRX Jackknives, Farmer's Walk and Neck
training will be practised on off days.

Volume 5 sets of max reps for Pull ups and Dips and 5 sets of 20 reps for neck movements. For Farmer's
Walk, go for 3 sets of 60 seconds with 60 seconds rest.

Block 3 split

Day 1 - 3RM + Pull Ups + Neck Flexion + Farmer's Walk

Day 2 - 10RM + Dips + Neck Extension + Farmer's Walk

Day 3 - 5RM + Pull Ups + Neck Flexion + Farmer's Walk Day 4 - 15RM + Dips + Neck Extension + Farmer's
Walk

Day 5 - 8RM + Pull Ups + Neck Flexion + Farmer's Walk

Block 4 split

Day 1 - 3RM + Pull Ups + Neck Flexion + Farmer's Walk

Day 2 - 10RM + Dips + Neck Extension + Farmer's Walk

Day 3 - 5RM + Pull Ups + Neck Flexion + Farmer's Walk

Day 4 - 15RM + Dips + Neck Extension + Farmer's Walk

Day 5 - 8RM + Pull Ups + Neck Flexion + Farmer's Walk

Day 6 - 12RM + Dips + Neck Extension + Farmer's Walk

Block 5 split

Day 1 - 1RM + Pull Ups + Neck Flexion + Farmer's Walk

Day 2 - 15RM + Dips + Neck Extension + Farmer's Walk

Day 3 - 5RM + Pull Ups + Neck Flexion + Farmer's Walk

Day 4 - 10RM + Dips + Neck Extension + Farmer's Walk

Day 5 - 3RM + Pull Ups + Neck Flexion + Farmer's Walk

Day 6 - 12RM + Dips + Neck Extension + Farmer's Walk

Day 7 - 8RM + Pull Ups + Neck Flexion + Farmer's Walk

For Blocks 3, 4 and 5, TRX Rows and TRX Push Ups will be done in correspondence with Weighted Pull
Ups and Weighted Dips.

After successfully completing the ENTIRE PROGRAMME, a rest period of 3-4 days is to taken before
testing the new 1RM for all the movements. After a subsequent rest of 1 more day, start the programme
all over again.