well first i would say stop doing behind the neck pullups. that would help with the ability to be able to squat by making sure you have shoulders that function at all.
as for being sore, workout consistently and the sore feeling gets minimized dramatically. a specific exercise, set or rep schemes are not going make much difference.
when you say build and bulk, does build mean to get stronger? otherwise i would think building them would be bulking them.
here are some basics when it comes to rep ranges:
how many sets depends on workout capacity and training age.