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Powerlifting + Clean

by Alf 7
7 athletes joined

Program Description

powerlifting + clean (3x/week) Workout Programme

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerlifting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 06, 2024 11:34
  • Last Edited
    Jun 18, 2025 10:54

Summary

Unleash your strength with the Powerlifting + Clean program, a focused 3-week training plan designed for serious lifters. Committed to three days a week, this program combines foundational powerlifting movements like squats, deadlifts, and bench presses with Olympic-style cleans to enhance your explosive power and overall strength. With a mix of barbell and machine exercises, you’ll build muscle and improve your technique, ensuring you hit new personal records. Get ready to elevate your training and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
5 reps
5 reps
RPE 9
RPE 7
RPE 6
2
Bench Press (Paused)
1
1
1
1 reps
3 reps
5 reps
RPE 9
RPE 8
RPE 7
3
Leg Extension
3
2
10 reps
8 reps
RPE 9
RPE 6
4
Lying Leg Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
5 reps
5 reps
RPE 9
RPE 7
RPE 6
2
Bench Press (Paused)
1
1
1
1 reps
3 reps
5 reps
RPE 9
RPE 8
RPE 7
3
Leg Extension
3
2
10 reps
8 reps
RPE 9
RPE 6
4
Lying Leg Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
5 reps
5 reps
RPE 9
RPE 7
RPE 6
2
Bench Press (Paused)
1
1
1
1 reps
3 reps
5 reps
RPE 9
RPE 8
RPE 7
3
Leg Extension
3
2
10 reps
8 reps
RPE 9
RPE 6
4
Lying Leg Curl
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 8
RPE 7
2
Sumo Deadlift (Paused)
1
2
3 reps
3 reps
RPE 6.5
RPE 6
3
Clean and Press
2
2
2
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 6
4
Lat Pulldown
1
-
5
Wide Grip Lat Pulldown
1
-
6
Lat Pulldown (Close Grip)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
11 reps
10 reps
RPE 8
RPE 9
RPE 6
2
Wide Grip Lat Pulldown
1
1
2
12 reps
11 reps
10 reps
RPE 8
RPE 9
RPE 6
3
Lat Pulldown (Close Grip)
1
1
2
12 reps
11 reps
10 reps
RPE 8
RPE 9
RPE 6
4
Sumo Deadlift (Barbell)
1
1
1
1
2
1 reps
1 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 7
5
Bench Press (Barbell)
1
3
1
1
4 reps
3 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 8
RPE 7
2
Sumo Deadlift (Paused)
1
2
3 reps
3 reps
RPE 6.5
RPE 6
3
Clean and Press
2
2
2
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 6
4
Lat Pulldown
1
-
5
Wide Grip Lat Pulldown
1
-
6
Lat Pulldown (Close Grip)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
12 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 6
2
Chest Fly (Cable)
1
1
1
1
1
12 reps
12 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 6
3
Chest Fly (Machine)
1
1
2
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Lateral Raise (Cable)
1
1
2
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 6
5
Front Squat (Barbell)
1
1
1
1
2
4 reps
2 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 7
6
Clean and Press
1
3
1
1
3 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
12 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 6
2
Chest Fly (Cable)
1
1
1
1
1
12 reps
12 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 6
3
Chest Fly (Machine)
1
1
2
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Lateral Raise (Cable)
1
1
2
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 6
5
Front Squat (Barbell)
1
1
1
1
2
4 reps
2 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 7
6
Clean and Press
1
3
1
1
3 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
12 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 6
2
Chest Fly (Cable)
1
1
1
1
1
12 reps
12 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 6
3
Chest Fly (Machine)
1
1
2
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Lateral Raise (Cable)
1
1
2
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 6
5
Front Squat (Barbell)
1
1
1
1
2
4 reps
2 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 7
6
Clean and Press
1
3
1
1
3 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7
RPE 7
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
5 Reps
5 Reps
@9
@7
@6
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Reps
3 Reps
5 Reps
@9
@8
@7
3
Leg Extension
3 Sets
2 Sets
10 Reps
8 Reps
@9
@6
4
Lying Leg Curl
4 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@9
@8
@7
2
Sumo Deadlift (Paused)
1 Set
2 Sets
3 Reps
3 Reps
@6.5
@6
3
Clean and Press
2 Sets
2 Sets
2 Sets
1 Reps
1 Reps
1 Reps
@7
@8
@6
4
Lat Pulldown
1 Set
-
5
Wide Grip Lat Pulldown
1 Set
-
6
Lat Pulldown (Close Grip)
1 Set
-
Day 3
1
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
@6
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
@6
3
Chest Fly (Machine)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@6
@7
@8
@6
4
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@6
@7
@8
@6
5
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
4 Reps
2 Reps
1 Reps
1 Reps
3 Reps
@6
@7
@8
@9
@7
6
Clean and Press
1 Set
3 Sets
1 Set
1 Set
3 Reps
3 Reps
2 Reps
1 Reps
@6
@7
@7
@8