New

On-The-Minute Weightlifting Program (4-Day)

Big Bend Strength

Olympic Lifting, Weightlifting

Coach

Brian Chambers

This 12-week, 4-day per week program is designed for lifters looking to get consistent technique, overcome mental blocks in training, and build work capacity.

If you're constantly feeling gassed in training, inconsistent in your technique, or notice your lifts fall apart at heavier weights, this program is for you.

Throughout the 12 weeks, you'll train towards a PR Snatch and Clean & Jerk, as well as pushing heavy squats, pulls, presses, and accessory work designed to keep you healthy and strong in the long-term.

Duration: 12-Weeks

Sessions: 4 workouts per week

Length: 75-90 mins per session

3-Day Version: Get Access Here

5-Day Version: Get Access Here

Free Beginner Program: Get Access Here

$49

Get On-The-Minute Weightlifting Program (4-Day)

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 video 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!

Equipment

Required

Barbell // Bumper Plates // Squat Rack // Dumbbells

Recommended

Bench // Pull-Up Bar // Dip Bar // GHD

Sample Week

Week 1 of 12-week program

Sunday

OTM W1D1

Platform Warmup

Snatch Warm Up

Snatch

1 x 15 @ 70 %

Clean and Jerk Warm Up

Clean and Jerk

1 x 15 @ 70 %

Snatch Pull

3 x 5 @ 80 %

Pull-Up

2 x 7

1-Leg DB RDL

5 x 10

Hollow Body Hold

5 x 0:15

Monday

OTM W1D2

Platform Warmup

Snatch Warm Up

Snatch Pull + Hip Snatch + Snatch

4 x 1 @ 60 %

Back Squat

6 x 5 @ 70, 60, 60, 60, 60, 60 %

Push Press

5 x 5 @ 60 %

High Box Step Up

2 x 10

Bar Dip

2 x 7

Weighted GHD Sit-Up

2 x 10

Thursday

OTM W1D3

Platform Warmup

Snatch Warm Up

Snatch

5 x 3 @ 50, 60, 70, 75, 80 %

Clean and Jerk Warm Up

Clean and Jerk

5 x 3 @ 50, 60, 70, 75, 80 %

Clean Pull

3 x 5 @ 80 %

Pendlay Row

5 x 10

Plank Hold

5 x 0:30

Friday

OTM W1D4

Platform Warmup

Clean Warm Up

Clean Pull + Hip Power Clean + Power Clean

4 x 1 @ 60 %

Front Squat

6 x 5 @ 70, 60, 60, 60, 60, 60 %

Push Press

3 x 5 @ 50, 60, 70 %

Strict Press

5 x 10 @ 55 %

Copenhagen Plank

2 x 0:15

Dumbbell Bench Press

5 x 10

GHD Hip Extensions

3 x 10

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!

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, at the end of this program you'll re-test your 1RM Snatch and Clean & Jerk and set new PR's!