The Classic: 5-Day Squat Focused Weightlifting Program

Big Bend Strength

Coach

Brian Chambers

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]

$79

Get The Classic: 5-Day Squat Focused Weightlifting Program

Features

Programming 5 days per week

Each workout includes Olympic lifting, strength, and accessories to help you improve your technique, get strong, and build more muscle.

Video Tutorials

Every exercise comes with video tutorials so you always know what you're doing!

Community Support

You’ll also get access to our discord group to ask questions, post videos for feedback from coaches, and feel like you’re on a team!

Track Your Progress

Log your workouts and track your progress (while avoiding too much math) with the TrainHeroic App!

Equipment

Required

Barbell and Bumper Plates // Squat Rack

Recommended

Dumbbells

Sample Week

Week 1 of 16-week program

Sunday

Hypertrophy Phase W1D1

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

Hypertrophy Phase W1D2

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

Hypertrophy Phase W1D3

Power Snatch Warm Up

Hip Power Snatch + Power Snatch

4 x 2 @ 67.5 %

Hip Power Clean + Power Clean

4 x 2 @ 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

Wednesday

Rest Day

Thursday

Hypertrophy Phase W1D4

Snatch Warm Up

Hip Snatch + Snatch

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

Hip Clean + Clean

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

Clean Pull

4 x 5 @ 80 %

Friday

Hypertrophy Phase W1D5

Week 6 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, _ , _ , _ %

High Box Step Up

3 x 10

Dumbbell Chest Fly

3 x 10

Hanging Leg Raise

3 x 6

Saturday

Rest Day

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!

It’s Your Turn To Set PR’s!

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

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!

The Proof