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Bill Starr’s Big 3 Workout Program

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Monday – Heavy Day

  • Powerclean – 5 sets of 5
  • Bench – 5 sets of 5
  • Squat – 5 sets of 5

The heavy day sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Increase the power clean and bench by 5 pounds each week, and the squat by 10. Do not increase the poundages unless you have successfully completed the prescribed number of reps the previous week. Workout weights are increased (pyramided) set to set by 10 to 20 pounds per set. Example: power clean 5 x 135, 5 x 155, 5 x 165, 5 x 175, 5 x 185.

Wednesday – Light Day

  • Powerclean – 5 sets of 5
  • Benchpress – 5 sets of 5
  • Squat – 5 sets of 5

Use the weight of the third set of the heavy day as the top end for the light day.

Friday – Medium

  • Powerclean – 5 sets of 5
  • Benchpress – 5 sets of 5
  • Squat – 5 sets of 5

Use the weight of the fourth set of the heavy day as the top end for the medium day.

2 comments

  1. Can you swap the power cleans for power snatches on the certain days.

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