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

Progamming

All programming is built around sound progressions, quality movement, and decades of coaching experience.​

WEEK 4

April 18, 2026

Day 1

Warm-Up

Daily warm-up*.

Workout

  1. Power Snatch + Hang Squat Snatch + Snatch
    • 2 sets x 3 reps @ 60% (total 6 reps)
    • 2 sets x 3 reps @ 65% (total 6 reps)
  2. Snatch Balance
    • 2 sets x 3 reps @ 80% (total 6 reps)
    • 1 set x 3 reps @ 85% (total 3 reps)
  3. Back Squat
    • 1 set x 5 reps @ 85%
    • 1 set x 4 reps @ 85%
    • 2 sets x 3 reps @ 85% (total 15 reps)
  4. Clean Shrugs
    • 3 sets x 5 reps @ 125% (total 15 reps)
  5. Back Extension
    • 2 sets x 10 reps (total 20 reps)
  6. Hanging Leg Raise
    • 1 set x 10 reps (total 10 reps)
  7. Chin Ups
    • 2 sets x 10 reps (total 20 reps)

 

Day 2

Warm-Up

Daily warm-up*.

Workout

  1. Cleans
    • 2 sets x 3 reps @ 80% (total 6 reps)
    • 3 sets x 2 reps @ 85% (total 6 reps)
  2. Rack Jerks
    • 2 sets x 3 reps @ 80% (total 6 reps)
    • 3 sets x 3 reps @ 85% (total 9 reps)
  3. Clean Pulls
    • 2 sets x 5 reps @ 100% (total 10 reps)
    • 2 sets x 5 reps @ 105% (total 10 reps)
  4. Romanian Deadlift
    • 3 sets x 5 reps @ 95% (total 15 reps)
  5. Sit Ups
    • 2 sets x 25 reps (total 50 reps)
  6. Box Jumps
    • Not specified

 

Day 3

Warm-Up

Daily warm-up*.

Workout

  1. Snatch
    • 1 set x 2 reps @ 80% (70kg max; 56kg)
    • 5 total reps @ 85% (70kg max; 59.5kg): 2, 2, 1
  2. Power Clean + Hang Squat Clean + Clean
    • 1 set x 3 reps @ 75% (90kg max; 67.5kg)
    • 3 sets x 3 reps @ 80% (90kg max; 72kg) (total 9 reps)
  3. Back Squat
    • 4 sets x 5 reps @ 80% (130kg max; 104kg) (total 20 reps)
  4. Box Jumps
    • 2 sets x 5 reps (total 10 reps)
  5. Chin Ups
    • 1 set x 10 reps (total 10 reps)

 

Day 4

Warm-Up

Daily warm-up*.

Workout

  1. Snatch
    • 1 set x 2 reps @ 75% (70kg max; 52.5kg)
    • 1 set x 2 reps @ 80% (70kg max; 56kg)
    • 2 sets x 1 rep @ 85% (70kg max; 59.5kg) (total 2 reps)
    • 2 sets x 1 rep @ 90% (weight not provided) (total 2 reps)
  2. Clean & Jerk
    • 1 set x 2 reps @ 75% (90kg max; 67.5kg)
    • 1 set x 2 reps @ 80% (90kg max; 72kg)
    • 1 set x 1 rep @ 85% (90kg max; 76.5kg)
    • 1 set x 1 rep @ 90% (weight not provided)
  3. Front Squat
    • 1 set x 5 reps @ 80% (110kg max)
    • 3 sets @ 85% (110kg max): 5, 5, 4 (total 14 reps)
  4. Snatch Shrugs
    • 3 sets x 5 reps @ 120% (70kg max) (total 15 reps)
  5. Back Extension
    • 3 sets x 12 reps (21kg) (total 36 reps)
  6. Hanging Leg Raise
    • 2 sets x 10 reps (total 20 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

WEEK 3

April 11, 2026

Day 1

Warm-Up

Daily warm-up*.

Workout

  1. 2 Snatch Pulls + 2 Snatches
    • 2 sets x 4 reps @ 73% (total 8 reps)
    • 3 sets x 4 reps @ 78% (total 12 reps)
  2. Snatch Balance
    • 2 sets x 3 reps @ 80% (total 6 reps)
    • 3 sets x 3 reps @ 85% (total 9 reps)
  3. Back Squat
    • 5 sets x 4 reps @ 85% (total 20 reps)
  4. Clean Shrugs
    • 5 sets x 5 reps @ 125% (total 25 reps)
  5. Back Extension
    • 15, 12, 10 (total 37 reps)
  6. Hanging Leg Raise
    • 3 sets x 10 reps (total 30 reps)
  7. Chin Ups
    • 3 sets x 12 reps (total 36 reps)

 

Day 2

Warm-Up

Daily warm-up*.

Workout

  1. 2 Position Cleans
    • 2 sets x 2 reps @ 80% (total 4 reps)
    • 3 sets x 2 reps @ 85% (total 6 reps)
  2. Rack Jerks
    • 2 sets x 2 reps @ 80% (total 4 reps)
    • 3 sets x 2 reps @ 85% (total 6 reps)
  3. Clean Pulls
    • 2 sets x 3 reps @ 100% (total 6 reps)
    • 3 sets x 3 reps @ 105% (total 9 reps)
  4. Romanian Deadlift
    • 5 sets x 5 reps @ 95% (total 25 reps)
  5. Box Jumps
    • Not specified

 

Day 3

Warm-Up

Daily warm-up*.

Workout

  1. Snatch
    • 2 sets x 3 reps @ 80% (total 6 reps)
    • 3 sets @ 85%: 3, 3, 2 (total 8 reps)
  2. 2 Clean Pulls + 2 Cleans
    • 2 sets x 4 reps @ 75% (total 8 reps)
    • 3 sets x 4 reps @ 80% (total 12 reps)
  3. Back Squat
    • 5 sets x 5 reps @ 80% (total 25 reps)
  4. Box Jumps
    • 3 sets x 5 reps (total 15 reps)
  5. Chin Ups
    • 2 sets x 10 reps (total 20 reps)

 

Day 4

Warm-Up

Daily warm-up*.

Workout

  1. 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)
  2. 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)
  3. Front Squat
    • 2 sets x 5 reps @ 80% (total 10 reps)
    • 3 sets x 5 reps @ 85% (total 15 reps)
  4. Snatch Shrugs
    • 5 sets x 5 reps @ 120% (total 25 reps)
  5. Back Extension
    • 15, 12, 10 (total 37 reps)
  6. Hanging Leg Raise
    • 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**
**For Snatch workouts, use Snatch variations
**For Clean workouts, use Clean variations

WEEK 2

April 2, 2026

Day 1

Warm-Up

Daily warm-up*

Workout

  1. Power Snatch + Hang Squat Snatch + Snatch
    • 1 set x 3 reps @ 70%
    • 3 sets x 3 reps @ 75%
  2. Snatch Balance
    • 2 sets x 3 reps @ 75%
    • 3 sets x 3 reps @ 80%
  3. Back Squat
    • 5 sets x 5 reps @ 80%
  4. Clean Shrugs
    • 5 sets x 5 reps @ 120%
  5. Back Extension
    • 15, 12, 10 (total 37 reps)
  6. Hanging Leg Raise
    • 3 sets x 10 reps (total 30 reps)
  7. Chin Ups
    • 3 sets x 10 reps (total 30 reps)

 

Day 2

Warm-Up

Daily warm-up*

Workout

  1. 3 Position Cleans
    • 2 sets x 3 reps @ 75%
    • 3 sets x 3 reps @ 80%
  2. Rack Jerks
    • 2 sets x 3 reps @ 75%
    • 3 sets x 3 reps @ 80%
  3. Clean Pulls
    • 2 sets x 3 reps @ 95%
    • 3 sets x 3 reps @ 100%
  4. Romanian Deadlift
    • 5 sets x 7 reps @ 90% (total 35 reps)
  5. Box Jumps
    • Not specified

 

Day 3

Warm-Up

Daily warm-up*

Workout

  1. 3 Snatch + 2 Snatch Pulls
    • 2 sets x 5 reps @ 75% (total 10 reps)
    • 3 sets x 5 reps @ 80% (total 15 reps)
  2. Power Clean + Hang Squat Clean + Clean
    • 2 sets x 3 reps @ 70%
    • 3 sets x 3 reps @ 75%
  3. Back Squat
    • 5 sets x 6 reps @ 75% (total 30 reps)
  4. Box Jumps
    • 3 sets x 5 reps (total 15 reps)
  5. Chin Ups
    • 3 sets x 10 reps (total 30 reps)

 

Day 4

Warm-Up

Daily warm-up*

Workout

  1. Snatch
    • 1 set x 2 reps @ 75%
    • 1 set x 2 reps @ 80%
    • 3 total singles @ 85% (1, 1, 1)
    • 1 set x 1 rep @ 88%
  2. Clean & Jerk
    • 1 set x 2 reps @ 75%
    • 1 set x 2 reps @ 80%
    • 3 total singles @ 85% (1, 1, 1)
    • 1 set x 1 rep @ 88%
  3. Front Squat
    • 2 sets x 5 reps @ 75% (total 10 reps)
    • 3 sets x 5 reps @ 80% (total 15 reps)
  4. Snatch Shrugs
    • 5 sets x 6 reps @ 115% (total 30 reps)
  5. Back Extension
    • 3 sets x 12 reps (total 36 reps)
  6. Hanging Leg Raise
    • 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**
**For Snatch workouts, use Snatch variations
**For Clean workouts, use Clean variations

WEEK 1

March 28, 2026

Day 1

Movement Prep

  1. Tempo banded goblet squat
    • 3 sets x 10 reps
  2. Single-arm dumbbell row on a parallette
    • 3 sets x 10 reps
  3. Glute bridge dumbbell floor press
    • 3 sets x 10 reps

Warm-Up

Daily warm-up for the snatch*.

Workout

  1. Power snatch + hang squat snatch + snatch
    • 2 sets x 3 reps @ 65%
    • 3 sets x 3 reps @ 70%
  2. Snatch balance
    • 2 sets x 3 reps @ 70%
    • 3 sets x 3 reps @ 75%
  3. Back squat
    • 8, 8, 6, 6, 5 @ 75%
  4. Clean shrugs
    • 5 sets x 5 reps @ 115%
  5. Weighted barbell back extension
    • 3 sets x 10 reps (total 30 reps)
  6. GHD sit-ups
    • 3 sets x 20 reps (total 60 reps)
  7. Strict chin-ups
    • 3 sets to max

 

Day 2

Warm-Up

Daily warm-up for the clean*.

Workout

  1. 3 position cleans
    • 2 sets x 3 reps @ 70%
    • 4 sets x 3 reps @ 75%
  2. Rack jerks
    • 2 sets x 3 reps @ 70%
    • 3 sets x 3 reps @ 75%
  3. Clean pulls
    • 2 sets x 5 reps @ 90%
    • 3 sets x 5 reps @ 95%
  4. Romanian deadlift
    • 5 sets x 8 reps @ 85%
  5. Sit-ups
    • 2 sets x 25 reps
  6. Box jumps
    • 3 sets x 5 reps

 

Day 3

Warm-Up

Daily warm-up for the snatch*.

Workout

  1. Snatch
    • 2 sets x 3 reps @ 70%
    • 4 sets x 3 reps @ 75%
  2. Power clean + hang squat clean + clean
    • 2 sets x 3 reps @ 65%
    • 3 sets x 3 reps @ 70%
  3. Back squat
    • 8, 8, 6, 6, 5 @ 70%
  4. Snatch pull
    • 5 sets x 6 reps @ 90%
  5. Box jumps
    • 3 sets x 5 reps
  6. Chin-ups
    • 2 sets x 10 reps

 

Day 4

Warm-Up

Daily warm-up for the snatch*.

Workout

  1. Snatch
    • 1 set x 2 reps @ 70%
    • 1 set x 2 reps @ 75%
    • 2 sets x 1 rep @ 80%
    • 2 sets x 1 rep @ 85%
  2. Clean & jerk
    • 1 set x 2 reps @ 70%
    • 1 set x 2 reps @ 75%
    • 2 sets x 1 rep @ 80%
    • 2 sets x 1 rep @ 85%
  3. Front squat
    • 2 sets x 8 reps @ 70%
    • 7, 7, 6 @ 75%
  4. Snatch shrugs
    • 5 sets x 8 reps @ 115%
  5. Back extension
    • 15, 12, 10
  6. Hanging leg raise
    • 3 sets x 10 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

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.

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.
View Workouts
en_USEnglish
es_ESEspañol en_USEnglish

Lift, Learn, Connect

Subscribe to our newsletter to become part of our community and receive insider info.