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 6
May 2, 2026
Day 1
Warm-Up
Daily warm-up*.
Workout
- 3 Position Snatch
- 2 sets x 3 reps @ 70% (total 6 reps)
- 3 sets x 3 reps @ 75% (total 9 reps)
- Snatch PP
- 2 sets x 3 reps @ 90% (total 6 reps)
- 3 sets x 3 reps @ 95% (total 9 reps)
- Back Squat
- 6 sets x 3 reps @ 90% (total 18 reps)
- Clean Shrugs
- 5 sets x 5 reps @ 130% (total 25 reps)
- Back Extension
- 3 sets x 10 reps (total 30 reps)
- Hanging Leg Raise
- 2 sets x 10 reps (total 20 reps)
- Chin Ups
- 2 sets x 10 reps (total 20 reps)
Day 2
Warm-Up
Daily warm-up*.
Workout
- Cleans
- 2 sets x 3 reps @ 85% (total 6 reps)
- 3 sets x 3 reps @ 90% (total 9 reps)
- PJ + JRK
- 2 sets x 2 reps @ 80% (total 4 reps)
- 3 sets x 2 reps @ 85% (total 6 reps)
- Clean Pulls
- 2 sets x 5 reps @ 100% (total 10 reps)
- 3 sets @ 110%: 4, 4, 4 (total 12 reps)
- Romanian Deadlift
- 5 sets x 5 reps @ 100% (total 25 reps)
- Box Jumps
- Not specified
Day 3
Warm-Up
Daily warm-up*.
Workout
- Snatch
- 2 sets x 3 reps @ 80% (total 6 reps)
- 3 sets x 3 reps @ 85% (total 9 reps)
- 3 Position Cleans
- 2 sets x 3 reps @ 75% (total 6 reps)
- 3 sets x 3 reps @ 80% (total 9 reps)
- Back Squat
- 5 sets x 3 reps @ 85% (total 15 reps)
- Snatch Pull
- 2 sets x 5 reps @ 100% (total 10 reps)
- 3 sets @ 110%: 4, 4, 4 (total 12 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
- 1 set x 1 rep @ 80%
- 1 set x 1 rep @ 85%
- 1 set x 1 rep @ 90%
- 2 sets x 1 rep @ 95% (total 2 reps)
- Clean & Jerk
- 1 set x 2 reps @ 80%
- 1 set x 2 reps @ 85%
- 1 set x 1 rep @ 90%
- 2 sets x 1 rep @ 95% (total 2 reps)
- Front Squat
- 2 sets x 4 reps @ 85% (total 8 reps)
- 3 sets x 2 reps @ 90% (total 6 reps)
- Snatch Shrugs
- 4 sets x 5 reps @ 125% (total 20 reps)
- Back Extension
- 3 sets x 10 reps (total 30 reps)
- Sit Ups
- 2 sets x 25 reps (total 50 reps)
*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
English 
Español