The Classic: 4-Day Squat Focused Weightlifting Program: Training by Brian Chambers in TrainHeroic

Big Bend Strength

Weightlifting, Olympic Lifting

Coach

Brian Chambers

Features
1 sessions per week
Must use App app to view and log training
Program Training

$69

Get The Classic: 4-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 4 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!

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 %

Snatch Pull

4 x 5 @ 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

Thursday

W1D3

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 %

Bench Supported Single Leg DB RDL

3 x 10

Dumbbell Arrows

3 x 10

Weighted Plank

3 x 0:30

Friday

W1D4

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

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!