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Powerlifting + Clean
by Alf 7
3 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
May 16, 2024 02:02
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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
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
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
11 Reps
10 Reps
@8
@9
@6
2
Wide Grip Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
11 Reps
10 Reps
@8
@9
@6
3
Lat Pulldown (Close Grip)
1 Set
1 Set
2 Sets
12 Reps
11 Reps
10 Reps
@8
@9
@6
4
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Reps
1 Reps
1 Reps
1 Reps
3 Reps
@6
@7
@8
@9
@7
5
Bench Press (Barbell)
1 Set
3 Sets
1 Set
1 Set
4 Reps
3 Reps
1 Reps
1 Reps
@6
@7
@8
@9
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
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