The Classic: 5-Day Squat Focused Weightlifting Program

Big Bend Strength

Olympic Lifting, Weightlifting

Coach

Brian Chambers

Get Strong. Set PR's.

This 16-week, 5-day/week program is best for those struggling in the strength department. If your technique is good but you need to add 20-50lbs to your squat and press, then this is the program for you.

Duration: 16-Weeks

Sessions: 5 workouts per week

Length: 75-90 mins per session

3-Day Version: Get Access Here

4-Day Version: Get Access Here

Free Beginner Program: Get Access Here

$79

Get The Classic: 5-Day Squat Focused Weightlifting Program

Features

Access To Your Coach

You'll always be able to message a coach with any questions you have along the way!

Programming 5 days per week

Daily warm-ups, olympic lifts, strength work, and accessories!

Demo Videos & Tutorials

Every exercise comes with demo videos and tutorials so you always know what you're doing!

Detailed, Expert Instruction

Each exercise includes technique tips, demo videos, and coaches notes to help make sure you get the most out of your program!

Community Support

You'll receive an invite to join our discord for access to form checks, coach Q & A, and a positive community of lifters to help keep you motivated!

Delivered Through TrainHeroic

Track your lifts, monitor your readiness, and watch demo videos to make sure you always know what you're doing!

Equipment

Required

Barbell // Bumper Plates // Squat Rack

Recommended

Dumbbells // Bench // GHD

Sample Week

Week 1 of 16-week program

Sunday

W1D1

Platform Warmup

Snatch Warm Up

Snatch

10, 1, 1, 1, 1 @ 70, 75, 75, 80, 80 %

Clean and Jerk

10, 1, 1, 1, 1 @ 70, 75, 75, 80, 80 %

Seated Hamstring Curl

3 x 15

1-Arm DB Row

3 x 10

Hollow Body Hold

3 x 0:30

Monday

W1D2

Platform Warmup

Snatch Warm Up

Overhead Squat

5 x 5

Back Squat

3, 10, 10, 10 @ 73, _ , _ , _ %

Push Press

3, 10, 10, 10 @ 73, _ , _ , _ %

Front Foot Elevated Split Squats

3 x 10

Standing DB Shoulder Press

3 x 10

Weighted GHD Sit-Up

3 x 10

Tuesday

W1D3

Platform Warmup

Power Snatch Warm Up

Hip Power Snatch + Power Snatch

4 x 1 @ 67.5 %

Hip Power Clean + Power Clean

4 x 1 @ 67.5 %

Snatch Pull

4 x 5 @ 80 %

Bench Supported Single Leg DB RDL

3 x 10

Dumbbell Arrows

3 x 10

Weighted Plank Hold

3 x 0:30

Thursday

W1D4

Platform Warmup

Snatch Warm Up

Hip Snatch + Snatch

5 x 1 @ 70, 70, 70, 70, _ %

Hip Clean + Clean

2, 2, 2, 2, 1 @ 70, 70, 70, 70, _ %

Clean Pull

4 x 5 @ 80 %

Friday

W1D5

Platform Warmup

Split Jerk Warm Up

Pause Jerk + Jerk

2, 2, 2, 2, 1 @ 70, 70, 70, 70, _ %

Front Squat

3, 10, 10, 10 @ 73, _ , _ , _ %

Strict Press

3, 10, 10, 10 @ 73, _ , _ , _ %

Dumbbell Chest Fly

3 x 10

High Box Step Up

3 x 10

Hanging Leg Raise

3 x 6

Coach

More from Big Bend Strength

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!

GET STRONG, AND SET PR'S!

If strength is holding back your olympic lifts, this program is PERFECT for you!

Get The Classic: 5-Day Squat Focused Weightlifting Program

FAQs

Is this program for beginners?

This program was written for intermediate lifters, if you are completely new to the olympic lifts, check out our free WL101 program linked at the top of the page. If you have some experience with the olympic lifts, then this program will work for you!

Is coaching included?

Coaching is not included, but you can join our free discord community and post videos for feedback from our coaching team!

Will this program peak for PR's?

Yes, after the first 12 weeks you'll re-test your 1RM Back Squat, Front Squat, Strict Press, and Push Press, and at the end of this program you'll re-test your 1RM Snatch and Clean & Jerk and set new PR's!