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High-Volume Weightlifting: 4-Day

Big Bend Strength

Olympic Lifting, Weightlifting
Coach
Calvin Lackey

Build a Base, Set PR's.

This 12-week program is focused on increasing your work capacity, building muscle, and improving your technique.

Think of it like the reset button on training, perfect for right after a big competition or a long break from lifting.

Duration: 12-Weeks

Sessions: 4 workouts per week

Length: 60-90 mins per session

3-Day Version: Get Access Here!

5-Day Version: Get Access Here!

Free Beginner Program: Download For Free Here!

$49
Get High-Volume Weightlifting: 4-Day
Features
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Access To Your Coach
You'll always be able to message a coach with any questions you have along the way!
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Programming 4 days per week
Daily warm-ups, olympic lifts, strength work, and accessories!
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Demo Videos & Tutorials
Every exercise comes with demo videos and tutorials so you always know what you're doing!
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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!
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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!
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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 + Bumper Plates // Squat Rack
Recommended
Dumbbells // 30m Space for Carries // Pull-Up Bar // Dip Bar
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Sample Week
Week 1 of 12-week program
Sunday
Volume Block W1D1

A

Platform Warmup

B

Snatch Warm Up

C

Snatch

5 x 3 @ 70 %

D

Strict Press

5 x 10 @ 55 %

E

1-Leg DB RDL

5 x 10

F

Dips

5 x 6

G

Dual Arm Overhead Carry

5 x 30

Monday
Volume Block W1D2

A

Platform Warmup

B

Clean Warm Up

C

Clean

5 x 3 @ 70 %

D

Back Squat

5 x 10 @ 55 %

E

Sissy Squat Progression

5 x 6

F

Pull-Up

5 x 6

G

Farmers carry

5 x 30

Tuesday
Rest Day
Wednesday
Volume Block W1D3

A

Platform Warmup

B

Snatch Warm Up

C

Snatch Jump + Power Snatch + Snatch Balance

5 x 2 @ 60 %

D

Clean Deadlift

5 x 10 @ 55 %

E

RDL

5 x 10

F

Hanging Leg Raise

5 x 6

G

Farmers carry

5 x 30

Thursday
Rest Day
Friday
Volume Block W1D4

A

Platform Warmup

B

Split Jerk Warm Up

C

Split Jerk

5 x 3 @ 70 %

D

Front Squat

5 x 10 @ 55 %

E

Bulgarian Split Squats

5 x 10

F

1 - Arm DB Row

5 x 10

G

Dual Arm Overhead Carry

5 x 30

Saturday
Rest Day
Coach
More from Big Bend Strength
coach-avatar Calvin Lackey

2025 University National Champion, USAW Advanced Sports Performance Coach

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. If you have some experience with the olympic lifts, this program will work!
Is coaching included?
Coaching is not included, but you can join our free discord community and post videos for feedback from our coaching team!

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