Train the Burgener way.
use the 4-day weekly program we run at Burgener Strength HQ
Built around sound progressions, quality movement, and decades of coaching experience.
Now available free
The Burgener Difference
Burgener Strength has spent decades developing better lifters through better coaching. This program reflects that same approach — focused on positions, consistency, and progress that holds up over time. It’s not about chasing intensity or constantly changing things up. It’s about doing the right work, the right way, week after week.
How to Use It
Follow as Written
Train 4 days per week and follow the structure as closely as possible for best results.
Adjust When Needed
Scale loads, volume, or movements based on your experience and recovery.
Stay Consistent
Progress comes from showing up and executing a single program well over time.
This program reflects how we coach on the floor at Burgener Strength — emphasizing quality movement, strong positions, and progress that builds over time.
Progamming
All programming is built around sound progressions, quality movement, and decades of coaching experience.
WEEK 9
May 23, 2026
Day 1
Warm-Up
Daily warm-up*.
Workout
- Snatch
- 1 set x 3 reps @ 50%
- 1 set x 2 reps @ 60%
- 1 set x 1 rep @ 70%
- 3 sets x 1 rep @ 80% (total 3 reps)
- 3 sets x 1 rep @ 85% (total 3 reps)
- Snatch Pull
- 2 sets x 2 reps @ 100% (total 4 reps)
- 1 set x 2 reps @ 105% (total 2 reps)
- Front Squat
- 1 set x 2 reps @ 80%
- 1 set x 2 reps @ 85%
- 1 set x 2 reps @ 90%
- Back and Abs
- Not specified
Day 2
Warm-Up
Daily warm-up*.
Workout
- Clean and Jerk
- 2 sets x 2 reps @ 50% (total 4 reps)
- 1 set x 1 rep @ 60%
- 1 set x 1 rep @ 70%
- 3 sets x 1 rep @ 80% (total 3 reps)
- 2 sets x 1 rep @ 85% (total 2 reps)
- Clean Pull
- 2 sets x 2 reps @ 100% (total 4 reps)
- 1 set x 2 reps @ 105% (total 2 reps)
- Push Press
- 5, 4, 3, 2, 1 (total 15 reps)
- Box Jumps
- 3 sets x 5 reps (total 15 reps)
Day 3
Warm-Up
Daily warm-up*.
Workout
- Power Snatch + OHS
- 50%: 3+3, 2+2 (total 10 reps)
- 1 set @ 75%: 1+3 (total 4 reps)
- 3 sets @ 80%: 1+2, 1+2, 1+2 (total 9 reps)
- Front Squat + Jerk
- Take % off Jerk
- 50%: 1 set x (2+2) (total 4 reps)
- 70%: 1 set x (3+1) (total 4 reps)
- 80%: 2 sets x (3+1) (total 8 reps)
- 85%: 1 set x (2+1) (total 3 reps)
- Box Jumps
- 2 sets x 5 reps (total 10 reps)
- Chin Ups
- 3 sets x 12 reps (total 36 reps)
Day 4
Warm-Up
Daily warm-up*.
Workout
- Snatch
- 2 total singles @ 80%: 1, 1
- 3 total singles @ 85%: 1, 1, 1
- Clean & Jerk
- 3 total singles @ 80%: 1, 1, 1
- 3 total singles @ 85%: 1, 1, 1
- Front Squat
- 80%: 7 total reps (2, 2, 3)
- 85%: 5 total reps (1, 1, 1, 2)
- 90%: 1 set x 1 rep
*Daily Warm-Up = Junk Yard Dog + Burgener Warm-Up** + Skill Transfer Exercises** + 3x High Hang** + 3x Hang** + 3x Floor**
**For Snatch workouts, use Snatch variations
**For Clean workouts, use Clean variations
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