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 19 – BLOCK #2
October 17, 2026
Day 1
Warm-Up
Daily warm-up* (Snatch variations).
Workout
- Drop Snatch + Snatch Balance (Primer — light, RPE 5, heavier; 2 drop snatches + 1 snatch balance)
- 3 sets x (2+1) @ RPE 5 (total 9 reps)
- Snatch Pull + Snatch (1 pull + 1 full snatch)
- 3 sets x (1+1) @ 72% (total 3 complexes)
- 3 sets x (1+1) @ 77% (total 3 complexes)
- 3 sets x (1+1) @ 82% (total 3 complexes)
- Back Squat
- 3 sets x 3 reps @ 82% (total 9 reps)
- 3 sets x 2 reps @ 86% (total 6 reps)
- Snatch Pulls
- 4 sets x 3 reps @ 109% (total 12 reps)
- Back Extension
- 15, 12, 10 (total 37 reps)
- Sorenson Hold
- 3 sets x 60s
- Strict Chin-Ups
- 3 sets x max reps
Day 2
Warm-Up
Daily warm-up* (Clean variations).
Workout
- Muscle Clean + Tall Clean + Sots Press (Primer — light, RPE 5; 1 clean pull + 1 full clean)
- 3 sets x (1+1+1) @ RPE 5 (total 9 reps)
- Clean Pull + Clean (1 pull + 1 full clean)
- 3 sets x (1+1) @ 72% (total 3 complexes)
- 3 sets x (1+1) @ 77% (total 3 complexes)
- 3 sets x (1+1) @ 82% (total 3 complexes)
- Split Jerk (building heavy)
- 3 sets x 1 rep @ 76% (total 3 reps)
- 2 sets x 1 rep @ 83% (total 2 reps)
- 4 sets x 1 rep @ 87% (total 4 reps)
- 1¼ Front Squat (pause ¼ above bottom — active)
- 4 sets x 3 reps @ 72% (total 12 reps)
- DB RDL
- 3 sets x 12 reps (total 36 reps)
- Sorenson Plank (each side)
- 3 sets x 45s
Day 3
Warm-Up
Daily warm-up* (Snatch variations).
Workout
- Power Snatch — Blocks (forces rapid acceleration)
- 5 sets x 3 reps @ 70% (total 15 reps)
- Power Clean — Blocks
- 5 sets x 3 reps @ 70% (total 15 reps)
- Jerk Behind the Neck (heavier — vertical drive, 4s tempo)
- 5 sets x 3 reps @ 76% (total 15 reps)
- Snatch Deadlift
- 4 sets x 3 reps @ 100% (total 12 reps)
- Box Jumps
- 3 sets x 5 reps (total 15 reps)
- Band Leg Over a Ladder (snatch ratio)
- 3 sets x 5 reps (total 15 reps)
Day 4
Warm-Up
Daily warm-up* (both lifts).
Workout
- Snatch Balance (Primer — RPE 5, working toward)
- 3 sets x 2 reps @ RPE 5 (total 6 reps)
- Snatch (back off to 2nd weight between attempts; peak — earn it)
- 1 set x 2 reps @ 75% (total 2 reps)
- 1 set x 1 rep @ 80%
- 1 set x 1 rep @ 85%
- 1 set x 1 rep @ 80% (back off to 2nd weight)
- 1 set x 1 rep @ 88%
- 1 set x 1 rep @ 80% (back off to 2nd weight)
- 1 set x 1 rep @ 90%
- 1 set x 1 rep @ 93% (peak — earn it)
- Clean & Jerk (back off to 2nd weight between attempts; peak)
- 1 set x 2 reps @ 75% (total 2 reps)
- 1 set x 1 rep @ 80%
- 1 set x 1 rep @ 85%
- 1 set x 1 rep @ 80% (back off to 2nd weight)
- 1 set x 1 rep @ 88%
- 1 set x 1 rep @ 80% (back off to 2nd weight)
- 1 set x 1 rep @ 90%
- 1 set x 1 rep @ 93% (peak)
- Front Squat
- 4 sets x 2 reps @ 83% (total 8 reps)
- 2 sets x 2 reps @ 86% (total 4 reps)
- Back Extension
- 15, 12, 10 (total 37 reps)
- Ball Slams — Heavy (explosive — full extension at top)
- 3 sets x 10 reps (total 30 reps)
*Daily Warm-Up = Junk Yard Dog + Burgener Warm-Up** + Skill Transfer Exercises** + 3x High Hang** + 3x Hang** + 3x Floor** (match day’s primary lift)
**For Snatch workouts, use Snatch variations
**For Clean workouts, use Clean variations
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