Strong, Jacked and Bulletproof SuperTotal 4 Day Program
Bellator Barbell
Weightlifting, PowerliftingThis program is designed for someone who likes both weightlifting and powerlifting. There is a mixture of both sports in this 4 day program. Whether you are someone looking to get better at weightlifting and get strong or someone who competes, this program is right up your alley. The 4 day option is lower volume than our 6 day option. This works well for someone who is busy and cannot train 6 days or someone who does better on a little less volume and needs a bit more recovery time. Each day consists of a warm up, main lifts, and accessory work. The goal is to get jacked, strong, and bulletproof. You will have interaction with Coach Crystal and Coach Morgan via answering questions and video feedback. Our customer service is second to none and we value your time and experience with us.
A
A
Snatch Waves
3, 2, 1, 3, 2, 1, 3, 2, 1
B
Back Squat
5, 5, 5, 5, _
C1
Weighted Step Ups
3 x 16
C2
Deficit Banded RDL
3 x 8
D
Unilateral Farmer Carry
3 x 20
A
Clean and Jerk Waves
3, 2, 1, 3, 2, 1, 3, 2, 1
B
Front Squat
3, 5, 5
C
Push Press
3 x 5
D1
Close Grip Bench Press
10, 8, 6
D2
Strict Bodyweight Pull-Up
D3
KB High Pull
3 x 8
A
A
Snatch Pull to Knee + Snatch Pull to Hip + Snatch
B
Bench Press
5, 5, 5, 5, _
C1
Spoto Press
3 x 8
C2
Bent Over Row
3 x 10
D
Zercher Carry
3 x 40
A
A
Clean + Front Squat + Jerk
B
Back Squat
3 x 5
C1
Barbell Back Squat Jump
3 x 5
C2
Unweighted Squat Jumps
3 x 5
C3
Wall Sit
3 x 0:30
D
DB Lunges
Crystal McCullough
She has spent the last 10 years mastering her craft. She is a USA Weightlifting International Coach, CSCS Certified, has a CrossFit background, both coaching and competing. She also have her USA Track and Field certification and Precision Nutrition certified. She is an International Elite Ranked Powerlifter and a Masters World Record Holder in squat and bench press with the USPA DT Federation.
Morgan McCullough
He has been a student of the sport of weightlifting since he was 8 years old. He won his first international competition at the age of 14. Since that time, he has made a total of 13 international teams in the last 3 years. He holds his USA Weightlifting Sports Performance Coach (Level 1) certification. He is a student at Lenoir Rhyne University where he is pursuing his degree in Exercise Science.
Don't put off tomorrow what you can do today! Make the plunge and get started with us on your journey to getting jacked, strong, and bulletproof!
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Jacob Herbert
National level weightlifter
Verified Athlete""You are not going to find a coach that holds her athletes to the high standards of strength and technique, while still treating them as if they are family. Her dedication to helping people better themselves is unmatched.""
Dylan Fowler
SuperTotal Athlete / Australia
Verified Athlete""Cannot recommend the programming and advice enough, I’m way more jacked than in my 20's and haven't had any injuries since starting with Crystal (which I have been riddled with for years).""
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Strong, Jacked and Bulletproof SuperTotal 4 Day Program
Strong, Jacked and Bulletproof SuperTotal 4 Day Program
Strong, Jacked and Bulletproof SuperTotal 4 Day Program
