{"id":15934,"date":"2026-03-17T18:49:41","date_gmt":"2026-03-17T18:49:41","guid":{"rendered":"https:\/\/burgenerstrength.com\/?page_id=15934"},"modified":"2026-06-01T17:06:59","modified_gmt":"2026-06-01T16:06:59","slug":"programming","status":"publish","type":"page","link":"https:\/\/burgenerstrength.com\/es\/programming\/","title":{"rendered":"Programaci\u00f3n"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"15934\" class=\"elementor elementor-15934\" data-elementor-post-type=\"page\">\n\t\t\t\t<div data-dce-background-overlay-image-url=\"https:\/\/burgenerstrength.com\/wp-content\/uploads\/2022\/06\/everydayathlete.webp\" class=\"elementor-element elementor-element-225aa7c9 e-flex e-con-boxed e-con e-parent\" data-id=\"225aa7c9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-609d16ae elementor-widget elementor-widget-heading\" data-id=\"609d16ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Train the Burgener way.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-a83f8e7 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"a83f8e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">use the 4-day weekly program we run at Burgener Strength HQ<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-28f165d4 elementor-widget elementor-widget-heading\" data-id=\"28f165d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Built around sound progressions, quality movement, and decades of coaching experience.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-93320f0 elementor-widget__width-initial elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"93320f0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_animation_delay&quot;:&quot;1000&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Now available free<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-57b79cf elementor-align-center elementor-widget elementor-widget-button\" data-id=\"57b79cf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#workouts\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">View Workouts<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3d2411d e-flex e-con-boxed e-con e-parent\" data-id=\"3d2411d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-7a2648a5 e-con-full e-flex e-con e-child\" data-id=\"7a2648a5\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-56e48c2 elementor-widget elementor-widget-heading\" data-id=\"56e48c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Burgener Difference<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7382f37e elementor-widget elementor-widget-text-editor\" data-id=\"7382f37e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tBurgener Strength has spent decades developing better lifters through better coaching. This program reflects that same approach \u2014 focused on positions, consistency, and progress that holds up over time. It\u2019s not about chasing intensity or constantly changing things up. It\u2019s about doing the right work, the right way, week after week.<\/span>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-30c4e695 elementor-align-left elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"30c4e695\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#workouts\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">View Workouts<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7d2fff0 e-con-full e-flex e-con e-child\" data-id=\"7d2fff0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2dab2894 dce_masking-none elementor-widget elementor-widget-image\" data-id=\"2dab2894\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1080\" height=\"1080\" src=\"https:\/\/burgenerstrength.com\/wp-content\/uploads\/2025\/02\/Burgener-Strength-_0000s_0001_step-2.jpg\" class=\"attachment-full size-full wp-image-15322\" alt=\"\" srcset=\"https:\/\/burgenerstrength.com\/wp-content\/uploads\/2025\/02\/Burgener-Strength-_0000s_0001_step-2.jpg 1080w, https:\/\/burgenerstrength.com\/wp-content\/uploads\/2025\/02\/Burgener-Strength-_0000s_0001_step-2-300x300.jpg 300w, https:\/\/burgenerstrength.com\/wp-content\/uploads\/2025\/02\/Burgener-Strength-_0000s_0001_step-2-1024x1024.jpg 1024w, https:\/\/burgenerstrength.com\/wp-content\/uploads\/2025\/02\/Burgener-Strength-_0000s_0001_step-2-150x150.jpg 150w, https:\/\/burgenerstrength.com\/wp-content\/uploads\/2025\/02\/Burgener-Strength-_0000s_0001_step-2-768x768.jpg 768w, https:\/\/burgenerstrength.com\/wp-content\/uploads\/2025\/02\/Burgener-Strength-_0000s_0001_step-2-12x12.jpg 12w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6e2e0aab e-flex e-con-boxed e-con e-parent\" data-id=\"6e2e0aab\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-d444599 elementor-widget elementor-widget-heading\" data-id=\"d444599\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to Use It<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5d103990 e-con-full e-flex e-con e-child\" data-id=\"5d103990\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-2de9065f e-con-full e-flex e-con e-child\" data-id=\"2de9065f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-5d0e5780 elementor-widget elementor-widget-heading\" data-id=\"5d0e5780\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Follow as Written<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8603aa0 elementor-widget elementor-widget-text-editor\" data-id=\"8603aa0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tTrain 4 days per week and follow the structure as closely as possible for best results.\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8751add e-con-full e-flex e-con e-child\" data-id=\"8751add\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-e29db50 elementor-widget elementor-widget-heading\" data-id=\"e29db50\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Adjust When Needed<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b2c6f8c elementor-widget elementor-widget-text-editor\" data-id=\"b2c6f8c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Scale loads, volume, or movements based on your experience and recovery.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-380603c1 e-con-full e-flex e-con e-child\" data-id=\"380603c1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-5a15f683 elementor-widget elementor-widget-heading\" data-id=\"5a15f683\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Stay Consistent<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7ddf3af elementor-widget elementor-widget-text-editor\" data-id=\"7ddf3af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">Progress comes from showing up and executing a single program well over time.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b55db75 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"b55db75\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-12f64e7f elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"12f64e7f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">This program reflects how we coach on the floor at Burgener Strength \u2014 emphasizing quality movement, strong positions, and progress that builds over time.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d2e3751 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"d2e3751\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#workouts\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">View Workouts<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-dce-background-image-url=\"https:\/\/burgenerstrength.com\/wp-content\/uploads\/2024\/04\/IMAGE-SECTION-BG-White-Grunge-BG-1920x1280-1.jpg\" class=\"elementor-element elementor-element-625f219f e-flex e-con-boxed e-con e-parent\" data-id=\"625f219f\" data-element_type=\"container\" data-e-type=\"container\" id=\"workouts\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-13778063 e-con-full e-flex e-con e-child\" data-id=\"13778063\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div data-dce-title-color=\"#000000\" class=\"elementor-element elementor-element-15d0743c elementor-widget elementor-widget-heading\" data-id=\"15d0743c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">ProgRamming<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4691e7bd elementor-widget elementor-widget-text-editor\" data-id=\"4691e7bd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>All programming is built around sound progressions, quality movement, and decades of coaching experience.\u200b<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a8acec elementor-grid-1 elementor-grid-tablet-1 elementor-grid-mobile-1 elementor-widget elementor-widget-loop-grid\" data-id=\"1a8acec\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;template_id&quot;:&quot;15954&quot;,&quot;columns&quot;:&quot;1&quot;,&quot;masonry&quot;:&quot;yes&quot;,&quot;columns_tablet&quot;:&quot;1&quot;,&quot;pagination_type&quot;:&quot;load_more_on_click&quot;,&quot;row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;0&quot;,&quot;sizes&quot;:[]},&quot;_skin&quot;:&quot;post&quot;,&quot;columns_mobile&quot;:&quot;1&quot;,&quot;edit_handle_selector&quot;:&quot;[data-elementor-type=\\&quot;loop-item\\&quot;]&quot;,&quot;load_more_spinner&quot;:{&quot;value&quot;:&quot;fas 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.elementor-element.elementor-element-8c0dba1 .elementor-heading-title{line-height:1em;}.elementor-15954 .elementor-element.elementor-element-8c0dba1 > .elementor-widget-container{margin:0px 0px 0px 0px;}.elementor-15954 .elementor-element.elementor-element-2db2226 .elementor-heading-title{font-size:16px;}}\/* Start custom CSS for container, class: .elementor-element-965378f *\/.elementor-15954 .elementor-element.elementor-element-965378f .elementor-widget-wrap { flex-direction: column; } .elementor-15954 .elementor-element.elementor-element-965378f .elementor-widget-wrap div:last-child { margin-top: auto; }\/* End custom CSS *\/<\/style>\t\t<div data-elementor-type=\"loop-item\" data-elementor-id=\"15954\" class=\"elementor elementor-15954 e-loop-item e-loop-item-16210 post-16210 workout type-workout status-publish hentry\" data-elementor-post-type=\"elementor_library\" data-custom-edit-handle=\"1\">\n\t\t\t<div data-dce-background-color=\"#F2F2F2\" class=\"elementor-element elementor-element-965378f e-con-full e-flex e-con e-child\" data-id=\"965378f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-0db0e6d e-con-full e-flex e-con e-child\" data-id=\"0db0e6d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div data-dce-title-color=\"#000000\" class=\"elementor-element elementor-element-8c0dba1 elementor-widget elementor-widget-heading\" data-id=\"8c0dba1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">WEEK 16 &#8211; BLOCK #2<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-dce-title-color=\"#C2262E\" class=\"elementor-element elementor-element-2db2226 elementor-widget elementor-widget-heading\" data-id=\"2db2226\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">septiembre 26, 2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8620034 elementor-widget elementor-widget-theme-post-content\" data-id=\"8620034\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-content.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2><strong>Day 1<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up* (Snatch variations).<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Snatch Balance (build to a max)\n<ul>\n<li>3 sets x 1 rep (total 3 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Snatch (full lift from floor \u2014 fast, peak \u2014 earn it)\n<ul>\n<li>1 set x 1 rep @ 80% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 85% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 90% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 93% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 97% (total 1 rep)<\/li>\n<\/ul>\n<\/li>\n<li>Back Squat\n<ul>\n<li>2 sets x 2 reps @ 88% (total 4 reps)<\/li>\n<li>2 sets x 2 reps @ 92% (total 4 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Snatch Pulls (full pull \u2014 no pause, fast and aggressive)\n<ul>\n<li>3 sets x 3 reps @ 105% (total 9 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Back Extension\n<ul>\n<li>15, 12, 10 (total 37 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Weighted Plank\n<ul>\n<li>3 sets x 45s<\/li>\n<\/ul>\n<\/li>\n<li>Strict Chin-Ups\n<ul>\n<li>3 sets x max reps<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 2<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up* (Clean variations).<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Muscle Clean + Tall Clean + Sots Press (Primer)\n<ul>\n<li>3 sets x 3 reps @ 40% (total 9 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Clean (full lift from floor \u2014 no pause)\n<ul>\n<li>1 set x 1 rep @ 80% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 85% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 90% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 93% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 97% (total 1 rep)<\/li>\n<\/ul>\n<\/li>\n<li>Split Jerk (building to max for the day)\n<ul>\n<li>1 set x 1 rep @ 85% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 90% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 94% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 98% (max for the day, total 1 rep)<\/li>\n<\/ul>\n<\/li>\n<li>1\u00bc Front Squat\n<ul>\n<li>4 sets x 3 reps @ 80% (total 12 reps)<\/li>\n<\/ul>\n<\/li>\n<li>GHD Sit-Ups\n<ul>\n<li>3 sets x 20 reps (total 60 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Back Extension\n<ul>\n<li>15, 12, 10 (total 37 reps)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 3<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up* (Snatch variations).<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Hang Power Snatch (launch position \u2014 fast)\n<ul>\n<li>5 sets x 2 reps @ 72% (total 10 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Hang Power Clean\n<ul>\n<li>5 sets x 2 reps @ 72% (total 10 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Jerk Behind the Neck (peak BTN jerk \u2014 vertical drive)\n<ul>\n<li>5 sets x 3 reps @ 80% (total 15 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Clean Pulls \u2014 1 Inch Off Floor Slow Pull (slow deliberate pull off floor)\n<ul>\n<li>4 sets x 3 reps @ 105% (total 12 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Box Jumps\n<ul>\n<li>3 sets x 5 reps (total 15 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Seated Box Jump\n<ul>\n<li>3 sets x 5 reps (total 15 reps)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 4<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up* (both lifts).<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Drop Snatch + Snatch Balance (Primer \u2014 1 drop snatch + 1 snatch balance, build to heavy single \u2014 peak of cycle)\n<ul>\n<li>3 sets x 2 reps @ 75% (total 6 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Snatch (build to heavy single \u2014 peak of cycle)\n<ul>\n<li>6 sets x 1 rep (total 6 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Clean &amp; Jerk (build to heavy single \u2014 peak of cycle)\n<ul>\n<li>6 sets x 1 rep (total 6 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Front Squat\n<ul>\n<li>2 sets x 2 reps @ 85% (total 4 reps)<\/li>\n<li>2 sets x 1 rep @ 95% (total 2 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Snatch Shrugs\n<ul>\n<li>5 sets x 5 reps (total 25 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Sorenson Hold\n<ul>\n<li>3 sets x 60s<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><em>*Daily Warm-Up = Junk Yard Dog + Burgener Warm-Up** + Skill Transfer Exercises** + 3x High Hang** + 3x Hang** + 3x Floor** (match day&#8217;s primary lift)<\/em><br \/>\n<em>**For Snatch workouts, use Snatch variations<\/em><br \/>\n<em>**For Clean workouts, use Clean variations<\/em><\/p>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<span class=\"e-load-more-spinner\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-spinner\"><\/i>\t\t\t<\/span>\n\t\t\n\t\t\t\t<div class=\"e-load-more-anchor\" data-page=\"1\" data-max-page=\"27\" data-next-page=\"https:\/\/burgenerstrength.com\/es\/wp-json\/wp\/v2\/pages\/15934\/page\/2\/\"><\/div>\n\t\t\t\t<div class=\"e-loop__load-more elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-size-sm\" role=\"button\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Load More<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<div class=\"e-load-more-message\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>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 View Workouts The Burgener Difference Burgener Strength has spent decades developing better lifters through better coaching. This program reflects that same approach \u2014 focused on positions, [&hellip;]<\/p>\n","protected":false},"author":14,"featured_media":15322,"parent":0,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"xn-wppe-expiration":[],"xn-wppe-expiration-action":[],"xn-wppe-expiration-prefix":[],"footnotes":""},"class_list":["post-15934","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Burgener Strength Weightlifting Programming | Weekly Workouts<\/title>\n<meta name=\"description\" content=\"Train with the Burgener Strength method. 4-day weekly weightlifting programming focused on Olympic lifts, strength, and consistent progress.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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