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Powerlifting + Clean

by Alf 7
8 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
    Aug 19, 2025 09:24

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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.6%
Chest
11.5%
Hamstrings
9.7%
Glutes
8.9%
Lower Back
8%
Olympic
7.7%
Front Delts
6.9%
Middle Delts
6.9%
Triceps
6.1%
Lats
4.6%
Upper Back
3.1%
Adductors
2.1%
Biceps
1.8%
Abs
1.4%
Rear Delts
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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