OlyBuilding 2.0: BULKATHON 5-DAY
Big Bend Strength
Olympic Lifting, BodybuildingIf you want the best of both worlds, here it is!
The OlyBuilding2.0 program is designed to help you pack on muscle, without sacrificing your olympic lifts!
With a true 50:50 split between olympic lifts and bodybuilding work, you'll build more muscle than you will with the lazily picked 1-2 accessory exercises you probably skip half the time anyways.
Duration: 8-Weeks
Sessions: 5 workouts per week
Length: 75-90 mins per session
Free Beginer Program: (Get Access Here)
A
Snatch Warm Up
B
Snatch + Low Hang Snatch
4 x 1 @ 65 %
C
Snatch
6 x 2 @ 70, 70, 72.5, 72.5, 75, 75 %
D
Pause Bench Press
5, 5, 5, MAX @ 70, 60, 60, 55 %
E
Dumbbell Bench Press
10, MAX, MAX
F
Dumbbell Chest Fly
10, MAX, MAX
G
DB Skull Crusher
10, MAX, MAX
A
Clean and Jerk Warm Up
B
Clean + Low Hang Clean + Jerk
4 x 1 @ 65 %
C
Clean and Jerk
6 x 2 @ 70, 70, 72.5, 72.5, 75, 75 %
D
Pause Back Squat
5, 5, 5, MAX @ 70, 60, 60, 55 %
E
Barbell RDL
10, MAX, MAX
F
Bulgarian Split Squats
10, MAX, MAX
G
Dumbbell Calf Raise
3 x MAX
H
Weighted GHD Sit-Up
10, MAX, MAX
A
Power Snatch Warm Up
B
Hip Power Snatch + Low Hang Power Snatch
5 x 1 @ 70 %
C
Hip Power Clean + Low Hang Power Clean
5 x 1 @ 70 %
D
Dumbbell Pullover
10, MAX, MAX
E
Single Arm Dumbbell Row
10, MAX, MAX
F
Dumbbell Bent Shrug
3 x MAX
G
GHD Hip Extensions
20, MAX, MAX
A
Snatch Warm Up
B
Low Hang Snatch + Overhead Squat
4 x 1 @ 40, 50, 60, 65 %
C
Low Hang Snatch
5 x 1 @ 70, 75, 80, 85, _ %
D
Pause Front Squat
5, 5, 5, MAX @ 70, 60, 60, 55 %
E
High Box Step Up
10, MAX, MAX
F
Dumbbell Romanian Deadlift
10, MAX, MAX
G
Hanging Leg Raise
3 x MAX
A
Split Jerk Warm Up
B
Push Press + Split Jerk
4 x 1 @ 40, 50, 60, 65 %
C
Split Jerk
5 x 1 @ 70, 75, 80, 85, _ %
D
Strict Shoulder Press
5, 5, 5, MAX @ 70, 60, 60, 55 %
E
Seated Dumbbell Shoulder Press
10, MAX, MAX
F
Side Delt Raise
10, MAX, MAX
G
Incline Dumbbell Bicep Curl
10, MAX, MAX
H
Incline Skull Crusher
10, MAX, MAX
I
Dead Stop Russian Twist
3 x MAX
Brian Chambers
With 10 years of weightlifting coaching experience, I’ve taken everything I know and put together the best possible weightlifting program for you to set PR’s in the Snatch and Clean & Jerk!
