4 Day RBCP All Meat and No Fat
Here is a 4 Day Workout to get your New Year started. This workout is designed without any of the things that aren’t absolutely necessary. If you are a weightlifter with limited time, this workout is more than enough to help you reach your goals.
The RBCP is my funny way of saying that I take concepts from the Russians, Bulgarians, Chinese, and Powerlifting. Simply put, there is carefully chosen percentage work that you might see in a Russian Program. There is still some weekly maxing that Bulgarians love to do. I still have assistance work to strengthen weak spots that the Chinese like to do. Lastly, there is still an influence from powerlifting that will get you strong. I hope that you enjoy the format.
This workout could easily take the busy college or high school athlete to the National Level and higher. Remember it’s not always about quantity, but quality will always reign supreme. This workout would also work for a CrossFitter looking to get strong. You could do this workout before a Met Con or in a separate session.
As always if you have any questions, ask them in the comments section. If there is an exercise that you aren’t familiar with, let me know and I will make a video. We are in the process of slowly building our video library, so we would be more than happy to help you.
I hope that all of you enjoy the Free workouts and information. It is my passion to help as many people while I am on this earth as possible. If you enjoy this workout, check out some of our other products:
>>>“Mash Squat Every Day” E-Book (contains Four 12 Week Workouts)<<<
>>>Mash Mafia Online Team (the best online team in America)<<<
>>>Eat & Lift What You Want Team (nutrition and workout guidance)<<<
***There are no warm-ups given due to space limitations.
Week 1
Monday
Snatch 75×3 80×2 85×1
Clean & J 75×3 80×2 85×1
Squat 10RM, then -5&-10% for 10
Tuesday
OH Squat 3RM, then -5&-10% for 3 reps
Push Press 10RM, then -5&-10% for 10
Bentover Rows 10RM, then -5&-10% for 10
GHDs 3×8
Wednesday
Snatch Pause at Knee 75×3 80×2 85×1
Clean and Jerk Pause at Knee 75×3+1 80×2+1 85×1+1
Front Squat 5RM, then -5&-10% for 5
Friday
Snatch Position Pull, Snatch, & OH Squat Max then -10% x 2
Clean Position Pull, Clean, & 2 Jerks Max then -10% x 2
Squat Paused 3 seconds in bottom 3RM P, then -10% for 2×3 not paused
Clean Deadlift from Deficit(Focus Position) 3RM, then -5&-10% for 3
Week 2
Monday
Snatch 75 2×3, 80×2, 85×2
Clean & J 75 2×3, 80×2, 85×2
Squat 10RM, then -5&-10% for 10
Tuesday
OH Squat 3RM, then -5&-10% for 3 reps
Push Press 10RM, then -5&-10% for 10
Bentover Rows 10RM, then -5&-10% for 10
GHDs 3×8
Wednesday
Snatch Pause at Knee 75 2×3, 80x2x2, 85×2
Clean & J Pause at Knee 75 2×3+1 80 2×2+1, 85×2+1
Front Squat 5RM, then -5&-10% for 5
Friday
Snatch Position Pull, Snatch, & OH Squat Max then -10% x 2
Clean Position Pull, Clean, & 2 Jerks Max then -10% x 2
Squat Paused 2 seconds in bottom 3RM P, then -10% for 2×3 not paused
Clean Deadlift from Deficit(Focus Position) 3RM, then -5&-10% for 3
Week 3
Monday
Snatch 75×3 80×2 85×2 88×1
Clean & J 75×3 80×2 85×2 88×1
Squat 10RM, then -5&-10% for 10
Tuesday
OH Squats 3RM, then -5&-10% for 3 reps
Push Press 8RM, then -5&-10% for 8
Bentover Rows 8RM, then -5&-10% for 8
GHDs 3×8
Wednesday
Snatch Pause at Knee 75×3 80x2x2 85×2 88×1 Work up heavy no misses
Clean & J Pause at Knee 75×3+1 80 2×2+1, 85×2+1 88×1+1 Work up heavy no misses
Front Squat 5RM, then -5&-10% for 5
Bro Sessions
Saturday
Snatch Position Pull, Snatch, & OH Squat Max then -10% x 1
Clean Position Pull, Clean, & 2 Jerks Max then -10% x 1
Squat Paused 1 seconds in bottom 3RM P, then -10% for 2×3 not paused
Clean Deadlift from Deficit(Focus Position) 3RM, then -5&-10% for 3
Week 4
Monday
Snatch 75×3 80×2 85×1
Clean & J 75 2×3 80×2 85×1
Squat 5RM
Tuesday
OH Squats 3RM
Push Press 8RM
Bentover Rows 8RM, then -10% for 8
GHDs 3×8
Wednesday
Snatch Pause at Knee 75×3 80x2x2 85×1
Clean & J Pause at Knee 75×3+1 80 2×2+1 85×1+1
Front Squat 3RM
Saturday
Snatch Position Pull, Snatch, & OH Squat Max
Clean Position Pull, Clean, & 2 Jerks Max
Squat Paused 3 seconds in bottom 1RM
Clean Deadlift from Deficit(Focus Position) 3RM
Week 5
Monday
Snatch 75×3 80×2 85x2x2
Clean & J 75×3 80×2 85x2x2
Squat 5RM, then -5&-10% for 5
Tuesday
Jerk from Blocks or Racks Behind Neck 3RM, then -5&-10% for 3 reps
Push Press 5RM, then -5&-10% for 5
Bentover Rows 5RM, then -5&-10% for 5
RDLs 3×8
Wednesday
Snatch 3 Pos. Pull to Snatch 65×2+2 75×2+2 80 2×1+1 85×1+1
3 Position Clean Pull to Clean & Jerk 65×2+2+1 75×2+2+1 80×1+1+1 85×1+1+1
Front Squat 3RM, then -5&-10% for 3
Friday
Snatch Paused at Knee, & OH Squat Max then -10% x 2
Clean paused at knee, & Jerk Max then -10% x 2
Squat Paused 3 seconds in bottom 1RM Paused, then -15% for 3×3 not paused
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3
Week 6
Monday
Snatch 75 2×3 80x2x2 85×2 88×1 work up no misses
Clean & J 75 2×3 80x2x2 85×2 88×1 work up no misses
Squat 5RM, then -5&-10% for 5
Lower Grid Met Con
Tuesday
Jerk From Blocks Behind Neck 1RM, then -15% for 3 x3
Push Press 5RM, then -5&-10% for 5
Benctover Rows 5RM, then -5&-10% for 5
RDLs 3×8
Wednesday
Snatch 3 Pos. Pull to Snatch 75×2+2 x 2 80×1+1 x2 85×1+1 88×1+1
3 Position Clean Pull to Clean & Jerk 75×2+2+1 x2 80×1+1+1 85×1+1+1 88/1+1+1
Front Squat 3RM, then -5&-10% for 3
Bro Sessions
Friday
Snatch Paused at Knee, & OH Squat Max then -10% x 2
Clean paused at knee, & Jerk Max then -10% x 2
Squat Paused 2 seconds in bottom 1RM Paused, then -15% for 3×3 not paused
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3
Week 7
Monday
Snatch 75×3 80×2 85×2 88×1 work up if feeling it
Clean & J 75×3 80×2 85×2 88×1 work up if feeling it
Squat 5RM, then -5&-10% for 5
Tuesday
Jerk From Blocks 1RM, then -15% for 3
Push Press 5RM, then -5&-10% for 5
Bentover Rows 5RM, then -5&-10% for 5
RDLS 3×8
Wednesday
Snatch 3 Pos. Pull to Snatch 75×2+2 80×1+1 85×1+1 88×1+1 work up but no misses
3 Position Clean Pull to Clean & Jerk 75×2+2+1 80×1+1+1 85×1+1+1 88/1+1+1 work up but no misses
Front Squat 3RM, then -5&-10% for 3
Saturday
Snatch Pull to Snatch Max then -10% x 1
Clean Pull to Clean & Jerk Max then -10% x 1
Squat Paused 1 seconds in bottom 1RM Paused, then -15% for 3×3 not paused
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3
Week 8
Monday
Snatch 65×2 75×3 80×2 85×1
Clean & J 65×2 75×3 80×2 85×1
Squat 3RM
Tuesday
Jerk From Blocks 1RM
Push Press 3RM
Bentover Rows 5RM, then -10% for 5
RDLs 3×8
Wednesday
Snatch 3 Pos. Pull to Snatch 65×2+2 75×2+2 80×1+1 85×1+1
3 Position Clean Pull to Clean & Jerk 65×2+2+1 75×2+2+1 80×1+1+1 85×1+1+1
Front Squat 1RM
Saturday
Snatch Max
Clean & Jerk Max
Squat 1RM
Week 9
Monday
Snatch 75x3x2 80x2x2 85×2 88×1 90×1
Clean & J 75x3x2 80x2x2 85×2 88×1 90×1
Squat 3RM, then -5&-10% for 3
Tuesday
Hang Snatch at knee/below knee 30/1+1 40/1+1 50/1+1 60/1+1 70/1+1
Hang Clean 40/2 50/2 60/2 70/2
Push Press 3RM, then -5&-10% for 3
Wednesday
Snatch 3 Pos. Pull to Snatch 75×2+2 x 2 80×1+1 x2 85×1+1 88×1+1
3 Position Clean Pull to Clean & Jerk 75×2+2+1 x 2 80×1+1+1 85×1+1+1 88/1+1+1
Front Squat paused 3 sec in bottom 1RM Paused, then -15% for 3×3 not paused
Thursday
Mobility and Bar Work
Friday
Snatch Max then -15% x 2×2
Clean & Jerk Max then -15% x 2×2
Squat 1st rep Paused 3 seconds in bottom 5RM Paused, then -10% for 2×5 not paused
Week 10
Monday
Snatch 75x3x2 80x2x3 85×2 88×1 90×1 work up heavy no misses
Clean & J 75x3x2 80x2x3 85×2 88×1 90×1 work up heavy no misses
Squat 3RM, then -5&-10% for 3
Tuesday
Hang Snatch at knee/below knee 30/1+1 40/1+1 50/1+1 60/1+1 70/1+1
Hang Clean 40/2 50/2 60/2 70/2
Push Press 3RM, then -5&-10% for 3
Wednesday
Snatch 3 Pos. Pull to Snatch 75×2+2 x 3 80×1+1 x2 85×1+1 88×1+1
3 Position Clean Pull to Clean & Jerk 75×2+2+1 x 3 80×1+1+1 85×1+1+1 88/1+1+1
Front Squat paused 2 sec in bottom 1RM Paused, then -15% for 3×3 not paused
Thursday
Mobility and Bar Work
Friday
Snatch Max then -15% x 2×2
Clean & Jerk Max then -15% x 2×2
Squat 1st rep Paused 2 seconds in bottom 5RM Paused, then -10% for 2×5 not paused
Week 11
Monday
Snatch 75×2 80×2 85×2 88×1 90×1 work up heavy no misses
Clean & J 75×2 80×2 85×2 88×1 90×1 work up heavy no misses
Squat 3RM, then -5&-10% for 3
Lower Grid Met Con
Tuesday
Hang Snatch at knee/below knee 30/1+1 40/1+1 50/1+1 60/1+1 70/1+1 80/1+1
Hang Clean & Push Jerk 40/2 50/2 60/2 70/2
Wednesday
Snatch 80×2 85×1 88×1 80×1 85×1 90×1 max
3 Position Clean Pull to Clean & Jerk 80×2 85×1 88×1 80×1 85×1 90×1 max
Front Squat 1RM, then -15% for 3×3
Bro Sessions
Thursday
Mobility and Bar Work
Friday
Snatch Max
Clean & Jerk Max
Squat 3RM, then -10% for 3
Competition
Monday
Snatch Max (1 Miss)
Clean & Jerk work up to opener (this should be your mimimum)
Back Squat 90%x1
Lower Grid Met Con
Tuesday
p.m.
Mobility Work
Bar Only Complexes
Wednesday
Snatch work up to opener
Clean & Jerk work up to last warm up
Back Squat 85%x1
Upper Grid Met Con
Thursday
Mobility Work
Snatch 80%/1rep
Clean & Jerk 80%/1rep
Friday
Mobility Work
Bar Work
Saturday
Competition or Max Out Clean & Jerk
What’s the difference between a snatch/clean “position” pull vs a regular snatch/clean pull?
Thanks coach
Hi
Hope your well.
I’m thinking of using this program after I return from traveling to get strength back.
What are the lower/upper grid met cons ?
Kind regards
Jaime
I’d like to understand the upper/lower grid met cons, as well.
Week 1 Monday, 10 RM then -5% &-10%.
Do you work up to failure for your 10RM or you stop before failure?
Thanks
Just finishing up this program. Mentally and physically tough but great improvements. No crazy PR’s (5-10lbs) but more important my consistency got much better. I went from missing a few reps every snatch workout to 0 misses some weeks. Thanks for the free program! Got the squat everyday book also!
Thanks, this is an awesome program!