The Classic: 3-Day Squat Focused Weightlifting Program
Big Bend Strength
Olympic Lifting, WeightliftingGet Strong. Set PR's.
This 16-week, 3-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: 3 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
Platform Warmup
B
Snatch Warm Up
C
Snatch
10, 1, 1, 1, 1 @ 70, 75, 75, 80, 80 %
D
Clean and Jerk
10, 1, 1, 1, 1 @ 70, 75, 75, 80, 80 %
E
Back Squat
3, 10, 10, 10 @ 73, _ , _ , _ %
F
Single Arm Dumbbell Row
3 x 10
G
Front Foot Elevated Split Squats
3 x 10
H
Weighted GHD Sit-Up
3 x 6
A
Platform Warmup
B
Power Snatch Warm Up
C
Hip Power Snatch+Power Snatch Complex
4 x 1 @ 67.5 %
D
Hip Power Clean + Power Clean
4 x 1 @ 67.5 %
E
Snatch Pull
4 x 5 @ 80 %
F
Strict Press
3, 10, 10, 10 @ 73, _ , _ , _ %
G
Standing Dumbbell Strict Shoulder Press
3 x 10
H
Bench Supported Single Leg DB RDL
3 x 10
I
Hollow Body Hold
3 x 0:30
A
Platform Warmup
B
Snatch Warm Up
C
Hip Snatch + Snatch
5 x 1 @ 70, 70, 70, 70, _ %
D
Hip Clean + Clean
5 x 1 @ 70, 70, 70, 70, _ %
E
Clean Pull
4 x 5 @ 80 %
F
Front Squat
3, 10, 10, 10 @ 73, _ , _ , _ %
G
High Box Step Up
3 x 10
H
Dumbbell Chest Fly
3 x 10
I
Hanging Leg Raise
3 x 6
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!
