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THE 10-WEEK PULL STRENGTH PROGRAM: 4-DAY

Big Bend Strength

Olympic Lifting, Weightlifting

Coach

Calvin Lackey

Written for intermediate lifters, this 10-week pull strength focused program is designed to help you build a stronger pull by prioritizing the Clean Deadlift.

You'll also use variations and complexes that improve your pulling technique in the olympic lifts, as well as accessories that build muscle where it matters most.

Duration: 10-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: Download For Free Here!

$49

Get THE 10-WEEK PULL STRENGTH 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 demo videos and 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 // Bench

Recommended

Pull-Up Bar // Dip Bar // GHD // Dumbbells

Sample Week

Week 1 of 10-week program

Sunday

Wk1 D1

Platform Warmup

For Completion

Static Start Box Jump

3 x 5

Snatch Warm Up

For Completion

Snatch

6 x 3 @ 70 %

Clean Pull

5 x 3 @ 85 %

Tempo Front Squat (4 seconds down)

4 x 5 @ 65 %

Dumbbell Overhead Press

4 x 12

Monday

Rest Day

Tuesday

Wk1 D2

Platform Warmup

For Completion

Extensive Plyo Series

2 x 15

Clean and Jerk Warm Up

For Completion

Hip Power Clean + Push Press + Power Jerk

5 x 1 @ 65 %

Bench Press

5, 5, 5, 5, MAX @ 72 %

Pull-Up

@ 7

Decline Sit Up

4 x 12

Wednesday

Wk1 D3

Platform Warmup

For Completion

Snatch Warm Up

For Completion

Deficit Snatch Pull + Deficit Power Snatch

5 x 2 @ 60 %

Deficit Snatch Pull

5 x 3 @ 90 %

Pause Back Squat (3 seconds)

4 x 5 @ 60 %

Strict Press

5 x 5 @ 72 %

Walking Lunges

4 x 24

Thursday

Rest Day

Friday

Wk1 D4

Platform Warmup

For Completion

Depth Jump

3 x 5

Clean and Jerk Warm Up

For Completion

Clean & Jerk

5 x 4 @ 65 %

Clean Deadlift

5, 5, 5, 5, MAX @ 72 %

1-Arm DB Row

4 x 24

Single Leg RDL

4 x 24

Saturday

Rest Day

Coach

More from Big Bend Strength

Calvin Lackey

2025 University National Champion, USAW Advanced Sports Performance Coach

FAQs

Can I run this program inside of my normal weightlifting program?

This program is written as a full weightlifting program, olympic lifts compliment the deadlift focus, so I would not recommend following another program here.

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!