Strong Like Bull - Phase 1
J2FIT
WeightliftingStrong Like Bull is a comprehensive strength and power-building program designed to develop serious explosive power, muscle and raw strength. Featuring foundational compound movements like snatches, cleans, push presses, squats, bench presses, deadlifts, and rows, this program covers the essential lifts that maximize strength and power gains.
Each week includes structured accessory work to target supporting muscles, enhance stability, and promote balanced growth. Perfect for athletes of all levels—from beginners looking to build a solid base to advanced lifters aiming to break plateaus—this program provides the blueprint for true, lasting strength and muscular development.
Strong Like Bull is for anyone who’s serious about transforming their body, boosting strength, and achieving new PRs. Stick to the plan, stay consistent, and get ready to become stronger than ever.
A1
Lying Hamstring Curl
3 x 15
A2
Box Jump
3 x 5
B
Hang Clean
1 x 3 @ MAX lb
C
Hang Clean
2, 1
D
Back Squat
1 x 5 @ MAX lb
E
Back Squat
F
Pause Deadlift
G
Leg Press
3 x 10
H
Leg Press Calf Raise
I1
Hammer Curl
3 x 10
I2
Cable Crunch
A1
Cossack Squat
3 x 20
A2
Tuck Jump
3 x 5
B
Snatch
1 x 3 @ MAX lb
C
Snatch
2, 1
D
Bench Press
1 x 5
E
Bench Press
F
Pin Bench Press
G
Strict Bodyweight Pull-Up
1 x MAX
H
Bent Over Row
3 x 8 @ MAX, _ , _ lb
I1
Lat Pulldown
3 x MAX
I2
Tricep Pushdown
A1
Leg Extension
3 x 15
A2
Jerk Grip Overhead Squat
3 x 10
B
Push Press
1 x 3 @ MAX lb
C
Push Press
2, 1
D
Deadlift
1 x 5
E
Deadlift
F
Leg Press
3 x 8
G1
Shoulder Press
3 x 15
G2
Reverse Flys
3 x 15
H
Back Attack
2 x 15
A1
Seated Hamstring Curl
3 x 15
A2
Reactive Broad Jump
3 x 5
B
High Block Snatch
1 x 3 @ MAX lb
C
High Block Snatch
2, 1
D
Larsen Press
E
Weighted Strict Pullup
8, _ , _ @ MAX, _ , _ lb
F
T-Bar Row
3 x 10
G1
Dumbbell Flye
15, _ , _ @ MAX, _ , _ lb
G2
Dumbbell Skullcrusher
3 x 15
A1
Cossack Squat
3 x 20
A2
Hurdle Hops
3 x 5
B
Clean & Jerk
1 x 3 @ MAX lb
C
Clean & Jerk
2, 1
D
Pause Squat
3 x 5
E
Romanian Deadlift
F1
Dumbbell Spider Curl
3 x 15 @ MAX, _ , _ lb
F2
DB Lateral Raise
3 x 15 @ MAX, _ , _ lb
G1
Cable Crunch
G2
Cable Triceps Pushdown
3 x 15
Mike Dewar
Meet Mike Dewar, your coach for "Strong Like Bull." With years of experience in strength training, Olympic weightlifting, and advanced programming, Mike has helped athletes of all levels achieve peak strength and muscle growth. As a seasoned fitness professional, he’s dedicated to sharing his expertise and guiding you every step of the way to become stronger and more powerful.
The ultimate program designed to help you break limits, build serious muscle, and become the strongest version of yourself. This program is your path to real, lasting strength and power. Join now, and let's get BULLISH together – because REAL power and str
Get Strong Like Bull - Phase 1
