The Bull Fitness

Lift heavy.
Move fast.

The Bull Fitness is training built for speed and power — not just size. Heavy strength work paired with fast, explosive work on the same movement pattern, so the strength you build turns into power you can jump, sprint, and perform with.

Watch the demo videos See the 8-week program
8
Weeks, start to retest
3
Training days a week
12
Demo videos on this page
60–75
Minutes per session

The power clean — one of the 12 program demos below.

How The Bull trains

Three rules run through everything here — the same rules the 8-week program is built on.

Rule 01

Heavy, then fast

Every week pairs a heavy lift with a fast lift on the same movement pattern — squat then jump squat, deadlift then broad jump. That contrast is the method that turns strength into power.

Rule 02

Bar speed decides

If the bar still moves fast, add weight next week — 5–10 lb on squats and deadlifts, 5 lb on presses. If it slows down or form breaks, repeat the weight. No grinding ugly reps: a rep you have to fight for teaches slowness, not power.

Rule 03

Test, then retest

You test your jumps and main lifts in Week 1 and again in Week 8, same order, same place, same warm-up — so the numbers can be compared honestly and progress is proof, not a feeling.

The 8-Week Speed and Power Program

For lifters who already train and want speed and power. Full gym, three days a week, about 60–75 minutes a session — with a demo video for every main lift and jump, all on this page.

Weeks 1–2Foundation

Learn the lifts. Bar speed on every rep.

Moderate weights, form first. You open Week 1 with baseline tests — countermovement jump, broad jump, and 3-rep maxes on squat, bench, and deadlift — so Week 8 has something honest to beat.

Weeks 3–5Build

Contrast training starts.

A heavy lift, a short rest, then the fast lift on the same pattern — squats paired with jump squats, bench with medicine ball throws, deadlifts with broad jumps. Loads climb each week as long as the bar stays fast.

Weeks 6–7Peak

The heaviest weights of the program.

Fewer reps, top-end loads up to RPE 9, and the fastest intent on every single one. Volume drops in Week 7 so you come into test week sharp and fresh, not beat up.

Week 8Test

Retest everything against Week 1.

A light primer day, then test day: jumps and 3-rep maxes under the same conditions as Week 1. Any jump improvement counts — even half an inch held with a clean landing is real power gained.

A week at a glance — Week 1

Train on three non-consecutive days — for example Monday, Wednesday, Friday — with at least one full rest day between sessions.

Day 1

Lower
  • Countermovement Jump3 × 3
  • Back Squat4 × 5 · RPE 6
  • Romanian Deadlift3 × 6 · RPE 6
  • Split Squat2 × 6 / side
  • Dead Bug3 × 8 / side

Day 2

Upper
  • Medicine Ball Chest Pass3 × 4
  • Bench Press4 × 5 · RPE 6
  • Overhead Press3 × 6 · RPE 6
  • Chest-Supported Row3 × 8 · RPE 7
  • Pull-Up or Lat Pulldown3 × 6–8 · RPE 7
  • Farmer's Carry3 × 30 m

Day 3

Full Body
  • Broad Jump3 × 3
  • Deadlift4 × 4 · RPE 6
  • Hip Thrust3 × 8 · RPE 7
  • Incline Dumbbell Press3 × 8 · RPE 7
  • Plank3 × 30 sec

How the effort works: RPE is how hard a set feels out of 10 — RPE 6 leaves about 4 good reps in the tank, RPE 8 leaves about 2, RPE 9 leaves about 1. Percentages in the full program are a guide only; if the percentage and the RPE disagree, follow the RPE. Warm up before every day with 5 minutes of easy bike or row, then 2 light ramp-up sets of the first lift.

Program demo videos

Every main lift and jump in the program, demonstrated — so you can see the form before you load a bar. 12 demos. Tap any video to watch it, and read the cue under it before your first set.

Showing all 12 demos

Strength

Back Squat

Big breath, brace, hips and knees together, stand fast. Knees track over toes.

Strength

Deadlift

Flat back, lats tight, push the floor away. The bar stays close the whole way.

Strength

Bench Press

Feet planted, shoulder blades pinned, control down, push fast. Spotter on heavy sets.

Strength

Overhead Press

Glutes tight, ribs down, bar moves in a straight line past your face.

Strength

Pull-Up

Full hang at the bottom, chest to bar. No swinging.

Power & Jumps

Power Clean

An explosive pull from the floor into a fast catch — full-body power in a single lift.

Power & Jumps

Countermovement Jump

Swing your arms, dip fast, jump hard. Stick the landing for 2 seconds — no stumbling.

Power & Jumps

Broad Jump

Two-foot take-off, two-foot landing, stick it. Measure from the take-off line to the back heel.

Power & Jumps

Jump Squat

Light load only. Dip a quarter of the way, explode up, land soft and quiet, reset fully.

Hinge & Single-Leg

Romanian Deadlift

Soft knees, hips push back, bar slides down your thighs. Feel hamstrings, not low back.

Hinge & Single-Leg

Hip Thrust

Chin tucked, ribs down, squeeze glutes hard for 1 second at the top.

Hinge & Single-Leg

Split Squat

Torso tall, front knee tracks over toes, drive through the whole front foot.

What you need

This is a full-gym program. You will need:

  • Barbell and plates, squat rack, and a bench
  • Dumbbells, plus kettlebells or heavy dumbbells for carries
  • A medicine ball and a cable machine
  • Open floor space for jumps
  • A spotter or safety arms for heavy squats and bench

Read this first

Clearance comes first. If you are recovering from an injury or surgery, do not start this program — and do not test any lift in it — until your doctor or surgeon clears you for heavy and explosive training. This program is general training information, not medical advice.

Stop signals: stop a set, and the session, for sharp pain, joint pain that changes how you move, dizziness, or pain that is worse the next day. Sore muscles are normal. Joint pain is information — act on it.

Classic Workouts — The Archive

The Bull's older high-volume days, kept exactly as written. Legs, chest, back, shoulders, HIIT and cardio — pick a day and go.

Get the full program

The demos above show you the form. The program gives you the plan — every week, every day, every set, with the loads and the rules for when to add weight.

  • All 8 weeks, day by day — Lower, Upper, and Full Body sessions with sets, reps, RPE, rest times, and notes.
  • The 12 demo videos — the same set on this page, matched to the lifts in the tables.
  • Exercise cues for every lift — plus swaps if your equipment is busy.
  • Test tracker & weekly log — record your Week 1 numbers and prove the Week 8 change.
  • After Week 8 — how to run it again heavier, or hold your gains on two days a week.
$300

One payment. The full 8-Week Speed and Power Program plus the demo videos.

Get the program via PayPal

Pay with PayPal or a card at checkout. After you pay, your program is sent to you — the full written 8-week plan plus the demo videos.

Questions

Who is this program for?

Lifters who already train and want speed and power, not just size. If you are brand new to lifting, spend some time learning the main lifts first — the Foundation weeks assume you can squat, press, and deadlift with reasonable form.

How many days a week, and how long is a session?

Three non-consecutive days a week — for example Monday, Wednesday, Friday — at about 60–75 minutes a session, with at least one full rest day between sessions.

What if I miss a day or have a bad week?

Missed a day? Just pick up where you left off — do not double up. Exhausted, sleeping badly, or everything feels heavy two sessions in a row? Repeat the current week at the lower end of its RPE range. One repeated week costs nothing; an injury costs the whole program.

What do I get when I pay?

The complete written 8-week program — all eight weeks of day-by-day tables, exercise cues, equipment swaps, the test tracker and weekly log — plus the 12 demo videos for the main lifts and jumps, sent to you after checkout through the PayPal payment link.

Where else can I follow The Bull Fitness?

On YouTube — the channel is The Bull (@thebull4344), with new Shorts posted regularly.