The Classic: 5-Day Squat Focused Weightlifting Program
Big Bend Strength
The Classic: 16-Week Squat Focused Program is one of the most successful weightlifting programs we've ever tried.
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.
Each session includes technique work for the olympic lifts, strength work, and accessories to help you build as much muscle as possible.
If you are new to weightlifting - meaning you don't know how to do the olympic lifts, this program isn't for you (yet). Instead I'd recommend checking out my free Weightlifting101: Beginner Guide + 6-Week Program below! It's got everything you need to learn the lifts! [https://big-bend-strength.kit.com/weightlifting101]
A
Snatch Warm Up
B
Snatch
10, 1, 1, 1, 1 @ 70, 75, 75, 80, 80 %
C
Clean and Jerk
10, 1, 1, 1, 1 @ 70, 75, 75, 80, 80 %
Conditioning
D
Hypertrophy Day 1
3 Sets 10-15 Seated Hamtring Curls/Seated Banded Hamstring Curls 6-10 Heavy DB Rows :30 Second Hollow Body Hold
A
Snatch Warm Up
B
Overhead Squat
5 x 5
C
Back Squat
3, 10, 10, 10 @ 73, _ , _ , _ %
D
Push Press
3, 10, 10, 10 @ 73, _ , _ , _ %
Conditioning
E
Hypertrophy Day 2
3 Sets 6-10 Heavy Front Foot Elevated Split Squat 6-10 Heavy Dumbbell Strict Shoulder Press 6-10 Weighted GHD Sit-Up
A
Power Snatch Warm Up
B
Hip Power Snatch + Power Snatch
4 x 2 @ 67.5 %
C
Hip Power Clean + Power Clean
4 x 2 @ 67.5 %
D
Snatch Pull
4 x 5 @ 80 %
Conditioning
E
Hypertrophy D3
3 Sets 6-10 Light Bench Supported Single Leg DB RDL 6-10 Light DB Arrows :30 Sec Plank Hold
A
Snatch Warm Up
B
Hip Snatch + Snatch
2, 2, 2, 2, 1 @ 70, 70, 70, 70, _ %
C
Hip Clean + Clean
2, 2, 2, 2, 1 @ 70, 70, 70, 70, _ %
D
Clean Pull
4 x 5 @ 80 %
A
Week 6 Jerk Warm Up
B
Pause Jerk + Jerk
2, 2, 2, 2, 1 @ 70, 70, 70, 70, _ %
C
Front Squat
3, 10, 10, 10 @ 73, _ , _ , _ %
D
Strict Press
3, 10, 10, 10 @ 73, _ , _ , _ %
Conditioning
E
Hypertrophy D5
3 Sets 6-10 Heavy Step Ups each side, 12" box 6-10 Moderate DB Chest Fly 6-10 Hanging Leg Raise (control the lowering portion)
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!
Take the leap, lock in for 16 weeks, and show yourself what you’re capable of!
Get The Classic: 5-Day Squat Focused Weightlifting Program
Karman H.
FSU Weightlifter
Verified Athlete""I PR'd both Snatch and Clean and Jerk!""
Will F.
FSU Weightlifter
Verified Athlete""I finally squatted 405lbs using this program!""
