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The Classic (4-Day)

The Classic (4-Day)

16-WEEK, 4-DAY STRENGTH FOCUSED OLYMPIC WEIGHTLIFTING PROGRAM

$69.00 USD
$69.00 USD
Sale Sold out

Get Strong. Set PR's. 

This 16-week, 4-day/week program is best for those struggling in the strength department. If your technique is good but you need to add 20-50lbs to your squat and press, then this is the program for you.

Includes...

  • 4 Workouts per week
  • Four 4-week training blocks
  • Olympic lifts, strength, & accessories
  • Exercise notes & demo videos
  • Progress tracking via TrainHeroic App
  • Discord community for video review

How it works...

  1. Purchase the program
  2. Get email w/TrainHeroic access code
  3. Start training within 5 minutes
  4. Start seeing results in 2 weeks
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👇 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

Snatch
10 sets of 1 on the minute @70%, then 2x1 @75%, 2x1 @80%
Clean and Jerk
10 sets of 1 on the minute @70%, then 2x1 @75%, 2x1 @80%

Strength

Snatch High-Pull
4 sets of 5 @80% of your Snatch 1RM

Accessories

Seated Hamstring Curl
3 sets of 10–15 @ a moderately heavy weight
1-Arm Dumbbell Row
3 set of 6–10/side @ a moderately heavy weight
Hollow Body Hold
3 sets of a :30 sec hold

Session 2

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Snatch-Grip BTN Press
  3. Overhead Squat

Olympic Lifts

Pause Overhead Squat
5 sets of 5, building in weight to a moderate top set

Strength

Back Squat
1 set of 3 @73-78%
3 sets of 10 @60-70% of today's top triple
Push Press
1 set of 3 @73-78%
3 sets of 10 @60-70% of today's top triple

Accessories

Front Foot Elevated Split Squat
3 set of 6-10/side with a mod. heavy weight
Standing Dumbbell Shoulder Press
3 set of 6-10 @ a mod. heavy weight
Weighted GHD Sit-Up
3 sets of 10 with bodyweight or very light 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

Hip Snatch + Snatch
4x(1+1) @70-75%, then build to a moderately heavy single on the Snatch
Hip Clean + Clean
4x(1+1) @70-75%, then build to a moderately heavy single on the Clean

Strength

Clean Pull
4 sets of 5 @ 80% of your 1RM Clean

Accessories

Bench-Supported 1-Leg Dumbbell Romanian Deadlift
3 set of 6-10/side @ a light to mod. weight
Dumbbell Arrows
3 sets of 6-10 @ a mod. weight
Weighted Plank Hold
3 sets of :30 sec hold, adding weight if possible

Session 4

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Overhead Press
  2. Push Press
  3. Pause Jerk
  4. Tempo Jerk
  5. Jerk

Olympic Lifts

Pause Split Jerk + Split Jerk
4x(1+1) @70-75%, then build to a moderately heavy single on the Split Jerk

Strength

Front Squat
1 set of 3 @73-78%
3 sets of 10 @60-70% of today's top triple
Strict Press
1 set of 3 @73-78%
3 sets of 10 @60-70% of today's top triple

Accessories

High Box Step-Up
3 sets of 6-10 with a mod. heavy weight
Dumbbell Chest Fly
3 sets of 6-10 reps with a mod. heavy weight
Hanging Leg Raise
3 sets of 6-10, controlling the descent

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!

How long do the workouts take?

Each workout is designed to take 60-90 minutes.