Strong, Jacked and Bulletproof SuperTotal 4 Day Program: Training by Crystal McCullough in TrainHeroic

Strong, Jacked and Bulletproof SuperTotal 4 Day Program

Bellator Barbell

Weightlifting, Powerlifting
Coaches
Crystal McCullough and Morgan McCullough

This 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.

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Better at the Olympic Lifts
Proper instruction and frequency of the lifts is how you get strong and more efficient at snatch and clean and jerk. With this program, you will be doing both twice a week. This includes the traditional lifts as well as variations of the lift to hit common flaws and weaknesses.
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Increase Strength
Squatting, pulling, and pressing are all known to increase strength. With this program, you will be squatting all 4 days, pulling in some variation twice a week, and pressing twice a week in some variation.
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Expert Coaching
Years of experience wrapped up into a program that will help you to reach new levels with your training.
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Community
No matter where you train, you will have access to a community of peers training along side you as well as coaches to keep you accountable and guide you.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily warm up, main lifts, and accessory work.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Our coaches have years of experience teaching and making corrections on the lifts and we are here to share that exercise with you.
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Delivered through TrainHeroic
Who needs a lifeless PDF? Your coaches and team will push you harder, know you better, and keep you going longer, all through this app.
Equipment
Required
Barbell // Bumper Plates // Squat Rack // Bench
Recommended
Dumbbells // Kettebells // Resistance Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-1-9

A

Monday
2022-1-10

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

Tuesday
2022-1-11

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

Wednesday
2022-1-12

A

Thursday
2022-1-13

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

Friday
2022-1-14

A

Saturday
2022-1-15

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

Coaches
coach-avatar 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.

coach-avatar 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.

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Be Battle Ready!

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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FAQs
Who is this training for?
Someone who has knowledge and experience with weightlifting and powerlifting who is looking to take their training to the next level or to the platform.
Will there be video feedback?
Yes! If you upload a video, we will give feedback to help you become more proficient at the lifts.
Is there a commitment?
No, there is not a commitment. We recommend anyone stay with a program for at least 12 weeks to complete the program, but we aren't going to hold you hostage.
The Proof
verified-athlete-avatar 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.""

verified-athlete-avatar 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
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Strong, Jacked and Bulletproof SuperTotal 4 Day Program
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Strong, Jacked and Bulletproof SuperTotal 4 Day Program
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Strong, Jacked and Bulletproof SuperTotal 4 Day Program