OlyBuilding 2.0: BULKATHON 3-DAY
Big Bend Strength
Olympic Lifting, Weightlifting, BodybuildingBuild Muscle, Set PR's.
If you love doing the Olympic lifts, but love how bodybuilding makes you feel, this 8-week program is for you.
A true 50:50 split between Olympic lifting and bodybuilding, this program will GUARANTEE you build muscle without sacrificing your Olympic lifts.
Duration: 8-Weeks
Sessions: 5 workouts per week
Length: 75-90 mins per session
4-Day Version: Get Access Here
5-Day Version: Get Access Here
Free Beginner Program: Get Access Here
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
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
Seated Dumbbell Shoulder Press
10, MAX, MAX
F
Dumbbell Chest Fly
10, MAX, MAX
G
DB Skull Crusher
10, MAX, MAX
H
Incline Dumbbell Bicep Curl
10, 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
Push Press + Split Jerk
4 x 1 @ 40, 50, 60, 65 %
E
Split Jerk
5 x 1 @ 70, 75, 80, 85, _ %
F
Pause Front Squat
5, 5, 5, MAX @ 70, 60, 60, 55 %
G
Dumbbell Pullover
10, MAX, MAX
H
Single Arm Dumbbell Row
10, MAX, MAX
I
Dumbbell Bent Shrug
15, MAX, MAX
J
GHD Hip Extensions
20, MAX, MAX
Brian Chambers
With 11 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!
