OlyBuilding 4-Day

Big Bend Strength

Coach
Brian Chambers

The OlyBuilding program was designed for those who LOVE the olympic lifts, but want to focus on aesthetics as well!

This program is NOT designed for those looking to compete in the sport of weightlifting, but for those who enjoy the training.

How is this different than just a regular olympic lifting program with some accessories?

Whereas most olympic weightlifting programs prioritize the olympic lifts, and may have some accessory work, this program has a baseline of 60% focus on bodybuilding work, and 40% focus on olympic weightlifting. This varies from month to month, but will will never be the same as a regular olympic weightlifting program.

So if you're looking to keep the olympic lifts in regular training, but ready to take your physique to the next level, then this program is for you!

benefit-image-0
Daily Video Review
You still want your technique to look crisp right? On this program, you'll have access to your coach to get daily video feedback on your lifts to make sure you are still improving your technique!
benefit-image-1
Unique Training Style
There are very few programs that offer this style of training, and none are done to this extent. Get ready for a completely new style of training.
benefit-image-2
Complete Modification Guide
While this program is written with most gyms in mind, included in this program is a complete modification guide based on your preferences, injuries, and equipment availability, as well as access to your coach with any questions.
Features
feature-icon
Access to your coaches
You always have access to me through TrainHEroic messaging for any questions!
feature-icon
Programming 4 days per week
The best possible training split to truly improve your olympic lifts and physique without one effecting the other.
feature-icon
Exercise Video Guidance
Demo videos to make sure you always know the proper technique.
feature-icon
Delivered through TrainHeroic
Access top-notch performance readiness and tracking tools through the TrainHeroic app!
Equipment
Required
Barbell and Bumper Plates // Squat Rack // Dumbbells
Recommended
Bench // Dual Cable Machine // Leg Press or Hack Squat
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 8 Day 1

A

Snatch Warm Up

B

Snatch

6 x 1 @ 85, 85, 85, 85, 85, _ %

C

Back Squat

1 x 1

D

Leg Press

3 x 12

E

Bulgarian Split Squats

3 x 10

F

Leg Extensions

3 x 15

Monday
Week 8 Day 3

A

Split Jerk Warm Up

B

Split Jerk

6 x 1 @ 85, 85, 85, 85, 85, _ %

C

Strict Shoulder Press

1, 12, 12, 12

D

Cable Chest Press

3 x 10

E

Katana Tricep Extension

3 x 10

Wednesday
Week 8 Day 5

A

Clean Warm Up

B

Clean

6 x 1 @ 85, 85, 85, 85, 85, _ %

C

Chest Supported Row

8, 12, 12, 12

D

Straight Arm Lat Pulldown

3 x 10

E

Kneeling High Cable Row

3 x 10

Thursday
2022-12-02

A

Front Squat

1 x 1

B

Good Morning

3 x 10

C

B-Stance RDL

3 x 8

D

Seated Hamstring Curl (machine)

3 x 15

Coach
coach-avatar Brian Chambers

Owner and Head Coach of Big Bend Strength, an Online Olympic Weightlifting and strength education resource.

closer-image-1
closer-image-2
Its Time To Lift Heavy & Look Good.

Start your FREE 7-Day Trial today!

Start My 7-Day Free Trial
closer-image-3
FAQs
Is this program for competitive Weightlifters?
This program CAN be used by competitive weightlifters, but is best used as an offseason approach in that case.
Is there video review?
Yes! This program includes daily video review of your technique!
Is this a beginner program?
This is not designed for beginners, but if you are newer to the lifts and somewhat competent in your technique, then you can follow this program! If you have never done the olympic lifts, then I'd recommend our WL101 Program: https://www.bigbendsc.com/weightlifting-101
The Proof
verified-athlete-avatar Brian Chambers

Creator of the program

Verified Athlete

"This is the exact program I've followed that's helped me PR my clean and jerk, but it's also the most fun I've had training in years! Finally having quads now is nice too!"

verified-athlete-avatar Delaney Cookman

2x Top 10 Junior National Weightlifter

Verified Athlete

"The upper body work in this program really helped improve my jerk and snatch stability!"

verified-athlete-avatar Ethan Fischer

State Champion Weightlifter

Verified Athlete

"Solid program! Nice break from the normal olympic weightlifting grind of training!"

Join Your Virtual Gym

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

OlyBuilding 4-Day
screenshot1
OlyBuilding 4-Day
screenshot2
OlyBuilding 4-Day
screenshot3
OlyBuilding 4-Day