6-Week Upper Body Strength Program (5-Day)
Big Bend Strength
Olympic Lifting, WeightliftingWritten for intermediate lifters, this olympic weightlifting program is designed to increase upper body strength with key lifts including the bench press, strict press, and push press!
You'll also use accessory exercises to build muscle and strength in the chest, shoulders, arms, and back. Don't worry, you'll still train squats and lower body, but much less than a normal weightlifting program.
With all of the upper body volume on this program, your olympic lifts will take a small backseat, with no lifts over 85%. There is also considerably much less olympic lifting volume on this program compared to our other training program. This allows you to keep your focus on developing upper body strength, size, and stability.
Duration: 6-Weeks
Sessions: 5 workouts per week
Length: 75-90 mins per session
3-Day Version: Get Access Here!
4-Day Version: Get Access Here!
A
Platform Warmup
B
Snatch Warm Up
C
Snatch
4 x 2 @ 70 %
D
Strict Press
5, 8, 8, 8 @ 75, 65, 65, 65 %
E
Bar Dip
3 x 8
F
Dumbbell Pullover
3 x 10
G
Dual Arm Overhead Carry
3 x 16
A
Platform Warmup
B
Clean Warm Up
C
Power Clean
4 x 2 @ 60 %
D
Back Squat
3 x 5 @ 65 %
E
Bulgarian Split Squats
3 x 20
F
1 - Arm DB Row
3 x 20
G
GHD Hip Extensions
3 x 10
A
Platform Warmup
B
Split Jerk Warm Up
C
Push Press + Split Jerk
4 x 2 @ 50, 60, 65, 70 %
D
Push Press
3 x 2 @ 85, 80, 80 %
E
Lu Raise
3 x 10
F
DB Skull Crusher
3 x 15
G
GHD Sit-Up
3 x 8
A
Platform Warmup
B
Snatch Warm Up
C
Power Snatch
4 x 2 @ 60 %
D
Snatch Pull
3 x 3 @ 80 %
E
Pull-Up
3 x 8
F
DB Bicep Curls
3 x 15
G
Plank Hold
5 x 0:30
A
Platform Warmup
B
Clean and Jerk Warm Up
C
2 Clean+2 Jerk
4 x 1 @ 70 %
D
Bench Press
5, 8, 8, 8 @ 75, 65, 65, 65 %
E
RDL
4 x 10
F
Underhand Bent Over Row
3 x 10
G
GHD Doom Twists
3 x 10
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!
