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Big clean

by Tim K.

Program Description

This isn't well rounded, it is just to focus on building a heavier clean. It will work if you push the intensity. Feel free to sprinkle in some arm, shoulder, and chest accessories, but be wary of fatigue and intensity

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 22, 2026 11:33
  • Last Edited
    Mar 23, 2026 12:27
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.2%
Glutes
17.9%
Olympic
11.1%
Upper Back
10.7%
Hamstrings
10.4%
Abs
7.4%
Lower Back
6.8%
Middle Delts
5.3%
Lats
3.3%
Adductors
2.5%
Front Delts
1.7%
Triceps
1.7%
Biceps
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
1
1
2 reps
2 reps
2 reps
2 reps
2 reps
75%
77.5%
80%
82.5%
85%
2
High Bar Squat (Barbell)
4
3 reps
RPE 8
3
Clean Pull
4
3 reps
100%
4
Hanging Leg Raise
3
10 reps
RPE 10
5
Russian Twist (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
1
1
2 reps
2 reps
2 reps
2 reps
2 reps
75%
77.5%
80%
82.5%
85%
2
High Bar Squat (Barbell)
4
3 reps
RPE 8
3
Clean Pull
4
3 reps
100%
4
Hanging Leg Raise
3
10 reps
RPE 10
5
Russian Twist (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
1
1
2 reps
2 reps
2 reps
2 reps
2 reps
75%
77.5%
80%
82.5%
85%
2
High Bar Squat (Barbell)
4
3 reps
RPE 8
3
Clean Pull
4
3 reps
100%
4
Hanging Leg Raise
3
10 reps
RPE 10
5
Russian Twist (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
3
1 reps
1 reps
1 reps
1 reps
85%
87.5%
90%
92.5%
2
High Bar Squat (Barbell)
4
3 reps
RPE 8
3
Clean Pull
4
3 reps
100%
4
Hanging Leg Raise
3
10 reps
RPE 10
5
Russian Twist (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
3
1 reps
1 reps
1 reps
1 reps
85%
87.5%
90%
92.5%
2
High Bar Squat (Barbell)
4
3 reps
RPE 8
3
Clean Pull
4
3 reps
100%
4
Hanging Leg Raise
3
10 reps
RPE 10
5
Russian Twist (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
3
1 reps
1 reps
1 reps
1 reps
85%
87.5%
90%
92.5%
2
High Bar Squat (Barbell)
4
3 reps
RPE 8
3
Clean Pull
4
3 reps
100%
4
Hanging Leg Raise
3
10 reps
RPE 10
5
Russian Twist (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1 reps
100%
2
High Bar Squat (Barbell)
4
3 reps
RPE 8
3
Clean Pull
4
3 reps
100%
4
Hanging Leg Raise
3
10 reps
RPE 10
5
Russian Twist (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1 reps
100%
2
High Bar Squat (Barbell)
4
3 reps
RPE 8
3
Clean Pull
4
3 reps
100%
4
Hanging Leg Raise
3
10 reps
RPE 10
5
Russian Twist (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
80%
2A
Power Clean
4
1 reps
80%
2B
Front Squat (Barbell)
4
1 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Barbell Row
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
80%
2A
Power Clean
4
1 reps
80%
2B
Front Squat (Barbell)
4
1 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Barbell Row
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
80%
2A
Power Clean
4
1 reps
80%
2B
Front Squat (Barbell)
4
1 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Barbell Row
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
80%
2A
Power Clean
4
1 reps
80%
2B
Front Squat (Barbell)
4
1 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Barbell Row
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
80%
2A
Power Clean
4
1 reps
80%
2B
Front Squat (Barbell)
4
1 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Barbell Row
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
80%
2A
Power Clean
4
1 reps
80%
2B
Front Squat (Barbell)
4
1 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Barbell Row
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
80%
2A
Power Clean
4
1 reps
80%
2B
Front Squat (Barbell)
4
1 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Barbell Row
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
80%
2A
Power Clean
4
1 reps
80%
2B
Front Squat (Barbell)
4
1 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Barbell Row
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
2
3 reps
3 reps
3 reps
70%
72.5%
75%
2
High Bar Squat (Barbell)
5
3-5 reps
80%
3
Front Squat (Paused)
3
3 reps
RPE 8
4
Lunge (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
2
3 reps
3 reps
3 reps
70%
72.5%
75%
2
High Bar Squat (Barbell)
5
3-5 reps
80%
3
Front Squat (Paused)
3
3 reps
RPE 8
4
Lunge (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
2
3 reps
3 reps
3 reps
70%
72.5%
75%
2
High Bar Squat (Barbell)
5
3-5 reps
80%
3
Front Squat (Paused)
3
3 reps
RPE 8
4
Lunge (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
3
2 reps
2 reps
2 reps
75%
77.5%
80%
2
High Bar Squat (Barbell)
5
3-5 reps
90%
3
Front Squat (Paused)
3
3 reps
RPE 8
4
Lunge (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
3
2 reps
2 reps
2 reps
75%
77.5%
80%
2
High Bar Squat (Barbell)
5
3-5 reps
90%
3
Front Squat (Paused)
3
3 reps
RPE 8
4
Lunge (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
3
2 reps
2 reps
2 reps
75%
77.5%
80%
2
High Bar Squat (Barbell)
5
3-5 reps
90%
3
Front Squat (Paused)
3
3 reps
RPE 8
4
Lunge (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
2
2 reps
2 reps
2 reps
80%
82.5%
85%
2
High Bar Squat (Barbell)
5
3-5 reps
95%
3
Front Squat (Paused)
3
3 reps
RPE 8
4
Lunge (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
2
2 reps
2 reps
2 reps
80%
82.5%
85%
2
High Bar Squat (Barbell)
5
3-5 reps
95%
3
Front Squat (Paused)
3
3 reps
RPE 8
4
Lunge (Barbell)
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
75%
3
Push Press (Barbell)
4
5 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
75%
3
Push Press (Barbell)
4
5 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
75%
3
Push Press (Barbell)
4
5 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 8
2
Deadlift (Barbell)
5
3 reps
85%
3
Push Press (Barbell)
4
5 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 8
2
Deadlift (Barbell)
5
3 reps
85%
3
Push Press (Barbell)
4
5 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 8
2
Deadlift (Barbell)
5
3 reps
85%
3
Push Press (Barbell)
4
5 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
1 reps
85%
90%
95%
100%
3
Push Press (Barbell)
4
5 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
1 reps
85%
90%
95%
100%
3
Push Press (Barbell)
4
5 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Clean (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
75%
77.5%
80%
82.5%
85%
2
High Bar Squat (Barbell)
4 Sets
3 Reps
@8
3
Clean Pull
4 Sets
3 Reps
100%
4
Hanging Leg Raise
3 Sets
10 Reps
@10
5
Russian Twist (Dumbbell)
2 Sets
20 Reps
@10
Day 2
1
Snatch (Barbell)
5 Sets
2 Reps
80%
2A
Power Clean
4 Sets
1 Reps
80%
2B
Front Squat (Barbell)
4 Sets
1 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
5
Barbell Row
3 Sets
8 Reps
@10
Day 3
1
Clean (Barbell)
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
70%
72.5%
75%
2
High Bar Squat (Barbell)
5 Sets
3-5 Reps
80%
3
Front Squat (Paused)
3 Sets
3 Reps
@8
4
Lunge (Barbell)
3 Sets
5 Reps
@8
Day 4
1
Power Clean
5 Sets
3 Reps
@8
2
Deadlift (Barbell)
4 Sets
5 Reps
75%
3
Push Press (Barbell)
4 Sets
5 Reps
@10
4
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@10