THE 10-WEEK SQUAT PROGRAM: 4-DAY
Big Bend Strength
Olympic Lifting, WeightliftingWritten for intermediate lifters, this olympic weightlifting program is guaranteed to add kilos to your squat!
One of the reasons I've made fast progress in my olympic lifts is because of something called a strength reserve. Because I have an excess of strength in my squat, olympic lifts just aren't as fatiguing for me as it is for others without this strength reserve.
So I've taken everything I've learned to help me squat 230kg/507lbs and included it here so you can have your own strength reserve too!
Duration: 10-Weeks
Sessions: 4 workouts per week, 3 squat sessions per week
Length: 75-90 mins per session
3-Day Version: Get Access Here!
5-Day Version: Get Access Here!
Free Beginner Program: Download For Free Here!
A
Platform Warmup
B
Clean and Jerk Warm Up
C
2 Clean+2 Jerk
4 x 2 @ 70 %
D
Back Squat
5 x 10 @ 55 %
E
Walking Lunges
3 x 16
F
Reverse Hyperextension
@ 7
A
Platform Warmup
B
Snatch Warm Up
C
Power Snatch
4 x 3 @ 65 %
D
Strict Press
4 x 8 @ 65 %
E
1-Arm DB Row
4 x 10
F
Bar Dip
@ 7
G
Hanging Leg Raise
@ 7
A
Platform Warmup
B
Clean and Jerk Warm Up
C
Clean + 3 Front Squat + Jerk
4 x 3 @ 65 %
D
Clean Pull
4 x 3 @ 70 %
E
Pause front squat (3 seconds)
4 x 5 @ 65 %
F
Pull-Up
@ 7
G
Back Extension
@ 7
H
Weighted Plank
3 x 1:00
A
Platform Warmup
B
Snatch Warm Up
C
Snatch
5 x 3 @ 70 %
D
Snatch Pull
4 x 3 @ 75 %
E
Back Squat
3, 5, 5, 5, 5 @ 79, 7, 7, 7, 7 %
F
Bulgarian Split Squat
3 x 20
G
DB Side Bend
3 x 20
Calvin Lackey
2025 University National Champion, USAW Advanced Sports Performance Coach
