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.
ProgRamming
All programming is built around sound progressions, quality movement, and decades of coaching experience.
WEEK 6 – BLOCK #2
July 25, 2026
Day 1
Warm-Up
Daily warm-up*.
Workout
- Drop Snatch
- 3 sets x 3 reps @ 75% (total 9 reps)
- Snatch
- 2 sets x 2 reps @ 75% (total 4 reps)
- 2 sets x 2 reps @ 80% (total 4 reps)
- 2 sets x 1 rep @ 85% (total 2 reps)
- 2 sets x 1 rep @ 90% (total 2 reps)
- Back Squat
- 5 sets x 4 reps @ 85% (total 20 reps)
- Snatch Pulls
- 4 sets x 3 reps @ 103% (total 12 reps)
- Back Extension
- 15, 12, 10 (total 37 reps)
- Chinese Plank
- 3 sets x 40s
Day 2
Warm-Up
Daily warm-up*.
Workout
- Tall Clean
- 3 sets x 3 reps @ 40% (total 9 reps)
- Clean
- 2 sets x 2 reps @ 75% (total 4 reps)
- 2 sets x 2 reps @ 80% (total 4 reps)
- 2 sets x 1 rep @ 85% (total 2 reps)
- 2 sets x 1 rep @ 90% (total 2 reps)
- Split Jerk
- 2 sets x 2 reps @ 78% (total 4 reps)
- 2 sets x 2 reps @ 83% (total 4 reps)
- 2 sets x 2 reps @ 87% (total 4 reps)
- Front Squat
- 4 sets x 4 reps @ 83% (total 16 reps)
- Clean Pulls
- 4 sets x 3 reps @ 103% (total 12 reps)
- GHD Sit-Ups
- 3 sets x 20 reps (total 60 reps)
- Toes to Bar
- 3 sets x 15 reps (total 45 reps)
Day 3
Warm-Up
Daily warm-up*.
Workout
- Power Snatch
- 5 sets x 3 reps @ 70% (total 15 reps)
- Power Clean
- 5 sets x 3 reps @ 70% (total 15 reps)
- Push Press
- 5 sets @ 80%: 5, 5, 4, 4, 2 (total 20 reps)
- Overhead Squat
- 4 sets x 4 reps @ 63% (total 16 reps)
- Snatch Deadlift
- 4 sets x 3 reps @ 98% (total 12 reps)
- Box Jumps
- 3 sets x 5 reps (total 15 reps)
- Seated Box Jump
- 3 sets x 5 reps (total 15 reps)
Day 4
Warm-Up
Daily warm-up*.
Workout
- Snatch
- 1 set x 2 reps @ 75%
- 1 set x 2 reps @ 80%
- 2 sets x 1 rep @ 85% (total 2 reps)
- 3 sets x 1 rep @ 90% (total 3 reps)
- Clean & Jerk
- 1 set x 2 reps @ 75%
- 1 set x 2 reps @ 80%
- 2 sets x 1 rep @ 85% (total 2 reps)
- 3 sets x 1 rep @ 90% (total 3 reps)
- Front Squat
- 2 sets x 3 reps @ 83% (total 6 reps)
- 3 sets x 3 reps @ 88% (total 9 reps)
- Snatch Shrugs
- 5 sets x 5 reps @ 118% (total 25 reps)
- Hollow Body Hold
- 3 sets x 45s
*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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