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ESSENTIAL STRENGTH SYSTEM: PROGRAM BUNDLE 4-DAY

ESSENTIAL STRENGTH SYSTEM: PROGRAM BUNDLE 4-DAY

30-WEEK, 4-DAY OLYMPIC WEIGHTLIFTING PROGRAM

$87.00 USD
$147.00 USD $87.00 USD
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30 Weeks. Three Phases. One Complete Strength System.

The Essential Strength Bundle combines The 10-Week Pull Strength, 10-Week Back Squat, and 10-Week Front Squat Programs into one 30-week system. 

 

Phase 1: Pull Strength

Build a stronger pull by prioritizing the Clean Deadlift, pulling variations, technical complexes, and accessories that develop muscle in the back, hamstrings, glutes, and core. 

 

Phase 2: Back Squat Strength

Build a stronger squat by prioritizing the Back Squat 2x a week, Front Squat 1x a week, olympic lifts, and accessories that develop muscle in the quads, glutes, hamstrings, back, and core.

 

Phase 3: Front Squat Strength

Turn your increased strength base into a huge Front Squat with 2x a week Front Squats, Back Squat 1x a week, olympic lifts every day, and accessory work to develop muscle in the quads, glutes, hamstrings, upper back, and core. 

 

Includes:

  • 4-day/week program
  • Three 10-week programs
  • Daily strength, olympic lifts, and accessories
  • Coaches notes + demo videos
  • Progress + weight tracking
  • Discord group for form checks

How it works:

  1. Purchase the program
  2. Codes emailed immediately
  3. Add phase 1 to your calendar
  4. Start training immediately
  5. See results within 1 week
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PHASE 1: PULL FOCUS SAMPLE WEEK

Session 1

Warm-Up

5 Min Dynamic Warm-Up
Seated Static Box Jumps
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Tempo Snatch/li>
  5. Snatch

Olympic Lifts

Snatch
6 sets of 3 @70%
Clean Pull
5 sets of 3 @85%

Strength

Tempo Front Squat (4-Sec)
4 sets of 5 @65%

Accessories

Dumbbell Overhead Press
4 sets of 12 @RPE 7 Weight

Session 2

Warm-Up

5 Min Dynamic Warm-Up
Extensive Plyo Series
Barbell Warm-Up
  1. Front Squat
  2. Overhead Press
  3. Hip Power Clean + Push Press
  4. Hip Power Clean + Power Jerk
  5. Hip Power Clean + Push Press + Power Jerk

Olympic Lifts

Hip Power Clean + Push Press + Power Jerk
4 sets of (1+1+1) @60-70% of Push Press 1RM

Strength

Bench Press
4 sets of 5, 1x AMRAP @70-75

Accessories

Pull-Up
4 sets of @RPE 7 Amount of Reps
Decline Sit-Up
4 sets of 12 @RPE 7 Weight

Session 3

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Tempo Snatchk
  5. Snatch

Olympic Lifts

Deficit Snatch Pull + Deficit Power Snatch
4 sets of 1+1 @55-65%
Deficit Snatch Pull
5 sets of 3 @85-95%

Strength

3 Sec Pause Back Squat
4 sets of 5 @60%
Strict Press
5 sets of 5 @70-75%

Accessories

Walking Lunges
4 sets of 12/Side @RPE 7 Weight
Press In Snatch Progression
4 sets of 8 @RPE 7 Weight

Session 5

Warm-Up

5 Min Dynamic Warm-Up
Depth Jumps
Barbell Warm-Up
  1. Front Squat
  2. Overhead Press
  3. Hip clean + Pause Jerk
  4. Tempo Clean + Tempo Jerk
  5. Clean and Jerk

Olympic Lifts

Clean & Jerk
5 sets of (2+2) @60-70%

Strength

Clean Deadlift
4 sets of 5, 1 set of AMRAP @70-75%

Accessories

1-Arm DB Row
4 sets of 12/side @RPE 7 Weight
1-Leg DB RDL
4 sets of 12/side @RPE 7 Weight

PHASE 2: BACK SQUAT FOCUS SAMPLE WEEK

Session 1

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Front Squat
  2. Overhead Press
  3. Hip Clean + Push Press
  4. Tempo Clean + Pause Jerk
  5. Clean and Jerk

Olympic Lifts

Clean and Jerk
4 sets of 2+2 @70-75%

Strength

Back Squat
5 sets of 10 @55%

Accessories

Walking Lunge
3 sets of 8/leg @RPE 7 weight
Reverse Hyperextension
3 sets of @RPE 7 amount of reps

Session 2

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Power Snatch
  4. Tempo Power Snatch
  5. Power Snatch

Olympic Lifts

Power Snatch
4 sets of 3 @65%

Strength

Strict Press
4 sets of 8 @65%

Accessories

1-Arm Dumbbell Row
4 sets of 10 @RPE 7 weight
Dip
3 sets @RPE 7 amount of reps
Hanging Leg Raise
3 sets @RPE 7 amount of reps

Session 3

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Front Squat
  2. Overhead Press
  3. Hip Clean + Push Press
  4. Tempo Clean + Pause Jerk
  5. Clean and Jerk

Olympic Lifts

Clean + Front Squat + Jerk
4 sets of 1+3+1 @65%

Strength

Clean Pull
4 sets of 3 @5-10kg heavier than today's clean and jerk complex
3 Sec Pause Front Squat
4 sets of 5 @65%

Accessories

Pull-Up
3 sets @RPE 7 aount of reps
Back Extension
3 sets @RPE 7 amount of reps
Weighted Plank Hold
3 sets of 1 min @RPE 7 weight

Session 4

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Tempo Snatch
  5. Snatch

Olympic Lifts

Snatch
5 sets of 3 @70

Strength

Snatch Pull
4 sets of 3 @5-10kg heavier than today's snatches
Back Squat
1 set of 3 @RPE 7 / 79%, 4x5 @70%

Accessories

Bulgarian Split Squat
3 sets of 10/side @RPE 7 weight
Dumbbell Side Bend
3 sets of 10/side @RPE 7 weight

PHASE 3: FRONT SQUAT FOCUS SAMPLE WEEK

Session 1

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Tempo Snatch
  5. Snatch

Olympic Lifts

Power Snatch
4 sets of 3 @65%
Clean and Jerk
4 sets of 2+2 @70-75%

Strength

Front Squat
5 sets of 10 @55%

Accessories

Walking Lunge
3 sets of 8/leg @RPE 7 weight
Back Extension
3 sets of @RPE 7 amount of reps

Session 2

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Front Squat
  2. Overhead Press
  3. Hip Clean + Push Press
  4. Tempo Clean + Pause Jerk
  5. Clean and Jerk

Olympic Lifts

Pause @ Knee Power Clean + Push Press + Pause Jerk
4 sets of 1+2+1 @60%

Strength

Clean Pull
4 sets of 3 @5-10kg heavier than today's clean and jerk complex
3 Sec Pause Back Squat
4 sets of 5 @65%

Accessories

Pull-Up
3 sets @RPE 7 aount of reps
Paloff Press w/ Rotation
3 sets @RPE 7 amount of reps
Weighted Plank Hold
3 sets of :30 Sec @RPE 7 weight

Session 3

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Tempo Snatch
  5. Snatch

Olympic Lifts

Snatch
5 sets of 3 @70%

Strength

Snatch Pull
4 sets of 3 @5-10kg heavier than today's snatches
Front Squat
1 set of 3 @RPE 7 / 79%, 4x5 @70%
Strict Press
4 sets of 8 @65%

Accessories

Bulgarian Split Squat
3 sets of 10/side @RPE 7 weight
Dumbbell Side Bend
3 sets of 10/side @RPE 7 weight

FREQUENTLY ASKED QUESTIONS

What equipment do I need?

You'll need a barbell and bumper plates, squat rack, bench, and assorted dumbbells. A GHD and resistance band are recommended but not required.

Is this program for beginners?

This program is designed for those who are competent in the olympic lifts. If you have a basic understanding, you'll do just fine!

However, if you are new to the olympic lifts, then I recommend starting with WL101, my Free 6-Week Beginner Program here!

Does this include coaching?

This program doesn't include coaching, but you will be sent a link to join our discord community to post videos for form review!

If you're looking for 1-1 Coaching, apply here!

How long do the workouts take?

Each workout is designed to take 60-90 minutes.