BAMBU LIFT 🏋🏼‍♂️

Bambu Training

Olympic Lifting, Weightlifting, Powerlifting, Functional Fitness, Strength & Conditioning

Coaches

Will Henke and Sam Craige

Our Lift program is designed for athletes who want to master the Olympic lifts, the Snatch and the Clean & Jerk with purpose, precision, and progress. Each session blends technical skill work, positional strength, and accessory lifts to refine your movement and build real-world power. Whether you’re chasing PRs or simply want to weave Olympic lifting into your current training, Lift delivers the structure and coaching insight to take your lifts to the next level.

Weekly Workouts Include:

Technical Warm-up & Preparation

Snatch and Clean & Jerk Variations

Strength and Positional Accessory Work

$10 / mo

Start My 7-Day Free Trial

Our knowledgable coaches are standing by to answer questions, help motivate and get you moving toward your goals of moving well and technique dialed in!

Own Your Positions

Dedicated work to improve your positions, strength and speed that carry-over to your classical lifts.

Challenge Yourself

Show yourself what you're capable of when you actually stick to a program and fully commit to yourself and your training!

Effective & Efficient Full Body Sessions

Sessions are designed with intent to train your lifts effectively and efficiently. Tuesdays focus primarily on Snatch-specific work, finishing with Clean accessories, while Thursdays center on the Clean & Jerk, followed by Snatch accessories. This split allows each day to emphasize one lift while maintaining consistent exposure to the other, ensuring balanced development and continual progress.

Train With Us Anywhere

Hit our epic program and join our awesome international community no matter where you are in the world, LFG!

Features

Coaches in Your Corner

Chat with your coaches directly in the app - questions, feedback, we have your back!

Programming 2 days per week

Snatch-focused work on Tuesdays and Clean & Jerk specific sessions on Thursdays.

Exercise Demo Videos

Make sure you're performing the movements correctly with our ever-growing exercise demo videos with each movement.

Detailed, Expert Instruction

We're here to get you where you want to go!

Worldwide Community

Join our amazing international community as you work toward your goals

Conveniently Delivered & Tracked Programs

Our programs at your fingertips through TrainHeroic, easy day!

Equipment

Required

Barbell // Bumper Plates // Anything needed to train the Olympic lifts

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Tuesday

W3: Snatch

Prep Work

For 5 Minutes complete the following for quality: 3 Box Jump + Depth Jumps 5 Plate Push Press 5 Plate Overhead Squats

Snatch Grip Push Press + Overhead Squat + Heaving Snatch Balance

3 x 4 @ 8

Paused Power Snatch + Paused Snatch

6 x 2

Paused Front Squat

3 x 2

Thursday

W3: Clean & Jerk

Prep Work

For 5 Minutes, complete the following for quality; 3 Paused Board Jumps 6-8 Dumbbell Alternating Sotts Press

1 Clean Pull + 1 Tall Clean + 1 Tall Jerk Jerk

3 x 3

Paused Power Clean + Paused Clean + Paused Split Jerk

6 x 3

Floating Snatch Pull

3 x 3

Coaches

More from Bambu Training

Will Henke

Co-founder of Bambu Fitness Bali and Lead Coach for Burgener Strength

Sam Craige

Head Coach of Bambu Fitness Bali & Lift

Train With Us - Online or in the HQ!

Here's a week on us, you're welcome. Strap in and let's do this!

Start My 7-Day Free Trial

FAQs

How do I contact the coaches?

Easy! All communication is done through the App - you can ping them anytime! We're all about the human experience, no bots or auto answers! Just a team of super motivating coaches who love engaging with our community!

Am I locked into a contract?

No, your subscription can be cancelled easily at any time with no penalties or exit fees here on the app. There are some Terms and Conditions (boring legal stuff) but you can opt out at any time and there are zero penalties.

How do I interact with other people doing the same workouts?

We have a messaging platform within the App so you can communicate with our team of coaches and the rest of the community. It's a great way of being reminded, you are not alone! Give it a try today - we look forward to chatting...

Same workouts as in Bambu Fitness Bali?

You bet! These workouts are the same as we do in our gym, so no matter if you're here in Bali, or elsewhere, we look forward to training with you!

The Proof

Elise R.

Tasmania, Australia

Verified Athlete

"I’ve been following Bambu programs for years, both online and at the HQ and Lift has quickly become my favorite. The structure, coaching notes, and progressions make Olympic lifting feel accessible yet challenging. Every session has purpose, and I can actually see my lifts improving week to week."

Dean V.

London, England

Verified Athlete

"I started working with Will 1:1 a while back, and now I follow the Lift track to keep sharp on my Olympic lifts while running other programs. It’s the perfect balance, just enough volume to maintain progress without burning out, and the structure keeps me technically dialed in."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

BAMBU LIFT 🏋🏼‍♂️