Big 24 Strength Training Program V4
• 7-Week, 5 days/week, barbell-based strength-focused training plan
• Built around the Back Squat, Walking Lunge, Hang Squat Clean
Push Press, Bench Press & weighted Pull Up; progresses as you work through it
• One of our most intense – and successful – strength training plans
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Big 24 Strength is a 7-week training program designed to add significant strength without significant weight gain. It is our most intense and successful program for building strength.
Big 24 has been improved and updated multiple times.
This is Version 4 of the program, updated November 2016.
Big 24 is a progressive, intense, 7-week, gym-based training program. You will train 5 days/week for a total of 35 training sessions.
The program is built around these exercises:
- Back Squat – One of the key lifts to build strength. High bar or low bar doesn’t matter, pick one and be consistent.
- Kettlebell/Dumbbell Walking Lunge – Unilateral total leg smoker. Keep your midsection tight to prevent tipping toward one side.
- Hang Squat Clean – Simple Olympic movement.
- Push Press – Builds power transfer between the lower and upper body and overloads the shoulders to build strength.
- Bench Press – Builds upper body pressing strength.
- Weighted Pull Ups – Builds upper body pulling strength.
The power of Big 24 comes through these exercises and a simple but aggressive progression. The name “Big 24” is derived from the number of total reps (24 reps) you will perform for most of these exercises during the training sessions, except for Hang Squat Clean and Push Press, which is 18 total reps.
During the Lower/Total Body Big 24 training sessions, you will do 8 sets of 3 reps (24 reps total) of Back Squat and Kettlebell/Dumbbell Walking Lunge, and 9 sets of 2 reps of the Hang Squat Clean.
During the Upper Body Big 24 training sessions, you will do 8 sets of 3 reps (24 reps total) of and Bench Press and 9 sets of 2 reps of the Push Press (18 reps total). You’ll also complete 8 sets of weighted pull ups.
As you work through the program, be sure not to push the loading progression. Be patient, not greedy, and complete the training sessions as prescribed. By the end of the second week, you’ll find working through the Total Body Big 24 is like going to battle with the barbell. It is very intense.
Also, don’t skip ahead. Complete the training sessions in order.
Finally, the training plan also includes a short, 1x/week work capacity/core training session build around 10 minutes of shuttle sprints and 10 mintues of Chassis Integrity work.
- Monday – Back Squat, Walking Lunge, Hang Squat Clean
- Tuesday – Bench Press, Weighted Pull Up, Push Press
- Wednesday – Shuttle Sprints, Chassis Integrity (short session)
- Thursday – Back Squat, Walking Lunge, Hang Squat Clean
- Friday – Bench Press, Weighted Pull Up, Push Press
This plan can be completed in any commercial gym with barbells, a rack, and dumbbells. In addition, you will need a stop watch with an interval timer for the 40-foot and 300m Shuttles (Ironman Timex is best). You’ll also need a backpack you can add plates to for weighted pull ups.
How long should the training sessions take?
What if I can’t keep up the Monday to Friday Training Schedule?
If for any reason you cannot keep this Monday-Friday training schedule, do not skip a training session. Rather, complete all the training sessions in succession. Whatever the schedule, always take two days a week, ideally together, as total rest.
What if I’m not an expert with the Olympic Lifts?
You need some familiarity with the Hang Squat Clean to work through this program, but you don’t need to be an expert or accomplished Olympic weight lifter. You’ll be fine.
What about my diet?
Eating well does not take rocket science. It takes discipline. Here are our recommended diet guidelines:
6 days/week – eat as much meat, vegetables, fruit, seeds and nuts as you want – no restriction. Drink only water, coffee or tea. Do not eat bread, pasta, or grain of any kind, no potatoes, corn or other starchy vegetables. No sugar, candy, soda or alcohol.
1 day/week – cheat like a mother. Eat/drink anything you want.
What about supplements?
We don’t take them. If you, we’d recommend only drinking a 20-30 gram whey protein shake 15 minutes before and/or 15 minutes after training.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
How do I access the plan? Pdf? Online?
Plan access is online, via username and password.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
What if I have more questions?
Required EquipmentEQUIPMENT NEEDED
This plan can be completed in any commercial gym with barbells, a rack, and dumbbells. In addition, you will need a stop watch with an interval timer for the 40-foot and 300m Shuttles (Ironman Timex is best). You'll also need a backpack you can add plates to for weighted pull ups.
Sample TrainingShow More
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By Rob Shaul
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