OlyBuilding 4-Day

Big Bend Strength

Weightlifting, Olympic Lifting, Bodybuilding

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!

$15 / mo

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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!

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.

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

Access to your coaches

You always have access to me through TrainHEroic messaging for any questions!

Programming 4 days per week

The best possible training split to truly improve your olympic lifts and physique without one effecting the other.

Exercise Video Guidance

Demo videos to make sure you always know the proper technique.

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

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

Sunday

Week 8 Day 1

Snatch Warm Up

Snatch

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

Back Squat

1 x 1

Leg Press

3 x 12

Bulgarian Split Squats

3 x 10

Leg Extensions

3 x 15

Monday

Week 8 Day 3

Split Jerk Warm Up

Split Jerk

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

Strict Shoulder Press

1, 12, 12, 12

Cable Chest Press

3 x 10

Katana Tricep Extension

3 x 10

Wednesday

Week 8 Day 5

Clean Warm Up

Clean

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

Chest Supported Row

8, 12, 12, 12

Straight Arm Lat Pulldown

3 x 10

Kneeling High Cable Row

3 x 10

Thursday

2022-12-02

Front Squat

1 x 1

Good Morning

3 x 10

B-Stance RDL

3 x 8

Seated Hamstring Curl (machine)

3 x 15

Coach

More from Big Bend Strength

Brian Chambers

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

Its Time To Lift Heavy & Look Good.

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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

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!"