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 3 – BLOCK #2
July 4, 2026
Day 1
Warm-Up
Daily Warm-Up*
Workout
- Snatch Pull + Snatch
- 3 sets x (1+1) @ 70% (total 6 reps)
- 3 sets x (1+1) @ 75% (total 6 reps)
- 3 sets x (1+1) @ 80% (total 6 reps)
- Back Squat
- 5 sets x 5 reps @ 77% (total 25 reps)
- Snatch Pulls
- 5 sets x 3 reps @ 82% (total 15 reps)
- Back and Abs
- Back Extensions: 15, 12, 10 (total 37 reps)
- GHD Sit-Ups: 3 sets x 20 reps (total 60 reps)
- Strict Chin-Ups: 3 sets x max reps
Day 2
Warm-Up
Daily Warm-Up*
Workout
- Clean Pull + Clean
- 3 sets x (1+1) @ 70% (total 6 reps)
- 3 sets x (1+1) @ 75% (total 6 reps)
- 3 sets x (1+1) @ 80% (total 6 reps)
- Split Jerk
- 3 sets x 1 rep @ 78% (total 3 reps)
- 3 sets x 1 rep @ 83% (total 3 reps)
- 2 sets x 1 rep @ 87% (total 2 reps)
- Front Squat
- 5 sets x 3 reps @ 77% (total 15 reps)
- Clean Pulls
- 5 sets x 3 reps @ 92% (total 15 reps)
- RDL
- 5 sets x 5 reps @ 80% (total 25 reps)
- Sit-Ups
- 3 sets x 25 reps (total 75 reps)
Day 3
Warm-Up
Daily Warm-Up*
Workout
- Power Snatch
- 5 sets x 2 reps @ 70% (total 10 reps)
- Power Clean
- 5 sets x 2 reps @ 70% (total 10 reps)
- Push Press
- @ 80%: 5, 5, 4, 4, 3 (total 21 reps)
- Overhead Squat
- 4 sets x 3 reps @ 72% (total 12 reps)
- HLR
- 3 sets x 10 reps (total 30 reps)
- Box Jumps
- 3 sets x 5 reps (total 15 reps)
Day 4
Warm-Up
Daily Warm-Up*
Workout
- Snatch
- 1 set x 2 reps @ 75% (total 2 reps)
- 1 set x 2 reps @ 80% (total 2 reps)
- 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% (total 2 reps)
- 1 set x 2 reps @ 80% (total 2 reps)
- 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 @ 77% (total 6 reps)
- 3 sets x 3 reps @ 82% (total 9 reps)
- Snatch Shrugs
- @ 110%: 5, 5, 4, 3, 3 (total 20 reps)
- Back Extensions
- 15, 12, 10 (total 37 reps)
- Weighted Plank
- 3 sets x 1 min
*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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