The Classic: 5-Day Squat Focused Weightlifting Program

Big Bend Strength

Olympic Lifting, Weightlifting

Coach

Brian Chambers

If leg strength is your biggest weakness, this program is perfect for you.

With the first 12-weeks focused on setting a new PR in the Back Squat and Front Squat, you'll be able to turn this new strength into PR's in the Snatch and Clean and Jerk in the final four weeks of the program.

Duration: 16-Weeks

Sessions: 5 workouts per week

Length: 75-90 mins per session

Free Beginer 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 and Bumper Plates // Squat Rack

Recommended

Dumbbells

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!

FAQs

Who is this for?

This program is for the every day weightlifter. If you know how to do the snatch, clean, and jerk, then you'll benefit from this program. This program is not for anyone who isn’t willing to put in hard work or can’t focus for 16 weeks. Give me 16 weeks, I’ll give you PR’s a-plenty.

How long are the workouts?

Workouts can take anywhere from 60-90 mins, depending on how much you yap between sets. If you need to modify the workouts for times-sake, you can always remove exercises as needed or message me for assistance.

Is this program for beginners?

If you’ve never done the Olympic Lifts (snatch, clean, or jerk) then should start with our free Weightlifting101 Program, but if you have, then this program is for you!