New

On-The-Minute Weightlifting Program (3-Day)

Big Bend Strength

Olympic Lifting, Weightlifting
Coach
Brian Chambers

This 12-week, 3-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: 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

$39
Get On-The-Minute Weightlifting Program (3-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 3 days per week
Daily warm-ups, olympic lifts, strength work, and accessories!
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Demo Videos & Tutorials
Every exercise comes with video 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 // Dumbbells
Recommended
GHD // Bench // Pull-Up Bar // Dip Bar
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
OTM W1D1

A

Platform Warmup

B

Snatch Warm Up

C

Snatch

1 x 15 @ 70 %

D

Clean and Jerk Warm Up

E

Clean and Jerk

1 x 15 @ 70 %

F

Snatch Pull

3 x 5 @ 80 %

G

Back Squat

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

H

High Box Step Up

2 x 10

I

Pull-Up

2 x 7

J

Weighted GHD Sit-Up

2 x 10

Tuesday
OTM W1D2

A

Platform Warmup

B

Snatch Warm Up

C

Snatch Pull + Hip Snatch + Snatch

4 x 1 @ 60 %

D

Clean Pull + Hip Power Clean + Power Clean

4 x 1 @ 60 %

E

Push Press

3 x 5 @ 50, 60, 70 %

F

Strict Press

5 x 10 @ 55 %

G

Pendlay Row

5 x 10

H

1-Leg DB RDL

5 x 10

I

Weighted Plank

5 x 0:30

Thursday
OTM W1D3

A

Platform Warmup

B

Snatch Warm Up

C

Snatch

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

D

Clean and Jerk Warm Up

E

Clean and Jerk

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

F

Clean Pull

3 x 5 @ 80 %

G

Front Squat

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

H

Bar Dip

2 x 7

I

Copenhagen Plank

2 x 0:15

J

GHD Hip Extensions

3 x 10

Coach
More from Big Bend Strength
coach-avatar 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!

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On-The-Minute Weightlifting Program (3-Day)
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