logo
BoostcampPNG

Supertotal Cycle

by

Program Description

Powerlifting progression with some oly lifting. Mostly just a plan to progress the movements that I enjoy.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2026 08:26
  • Last Edited
    Jan 07, 2026 02:02
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.5%
Glutes
13.6%
Hamstrings
8.8%
Triceps
8.3%
Front Delts
8.3%
Upper Back
7.6%
Lower Back
6%
Olympic
5.6%
Abs
5.3%
Chest
4.6%
Lats
3.8%
Middle Delts
3.7%
Other
2.1%
Biceps
1.9%
Rear Delts
1.9%
Adductors
1.2%
Calves
0.7%
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
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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
80%
75%
2
Power Clean
3
6 reps
65%
3
Front Squat (Barbell)
3
6 reps
60%
4
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
5
Calf Raise (Machine)
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
82.5%
77.5%
2
Power Clean
3
5 reps
70%
3
Front Squat (Barbell)
3
5 reps
67%
4
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
5
Calf Raise (Machine)
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
85%
80%
2
Power Clean
3
4 reps
75%
3
Front Squat (Barbell)
3
5 reps
75%
4
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
5
Calf Raise (Machine)
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
87.5%
82.5%
2
Power Clean
3
3 reps
80%
3
Front Squat (Barbell)
3
5 reps
80%
4
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
5
Calf Raise (Machine)
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Power Clean
3
2 reps
85%
3
Front Squat (Barbell)
3
3 reps
85%
4
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
5
Calf Raise (Machine)
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Power Clean
1
1 reps
100%
3
Front Squat (Barbell)
1
1 reps
100%
4
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
5
Calf Raise (Machine)
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
50%
2
Power Clean
3
6 reps
50%
3
Front Squat (Barbell)
3
6 reps
50%
4
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
5
Calf Raise (Machine)
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
85%
75%
2
Clean and Jerk
3
6 reps
65%
3
Overhead Press (Barbell)
3
6 reps
65%
4
Incline Bench Press (Dumbbell)
3
7 reps
75%
5
Tricep Dip (Bodyweight)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
87.5%
77.5%
2
Clean and Jerk
3
5 reps
70%
3
Overhead Press (Barbell)
3
5 reps
70%
4
Incline Bench Press (Dumbbell)
3
6 reps
77.5%
5
Tricep Dip (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
80%
2
Clean and Jerk
3
4 reps
72.5%
3
Overhead Press (Barbell)
3
4 reps
75%
4
Incline Bench Press (Dumbbell)
3
5 reps
80%
5
Tricep Dip (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
92.5%
82.5%
2
Clean and Jerk
3
3 reps
77.5%
3
Overhead Press (Barbell)
3
4 reps
80%
4
Incline Bench Press (Dumbbell)
3
5 reps
82.5%
5
Tricep Dip (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
95%
85%
2
Clean and Jerk
3
2 reps
80%
3
Overhead Press (Barbell)
3
3 reps
85%
4
Incline Bench Press (Dumbbell)
3
5 reps
85%
5
Tricep Dip (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Clean and Jerk
1
1 reps
100%
3
Overhead Press (Barbell)
1
1 reps
100%
4
Incline Bench Press (Dumbbell)
1
3 reps
100%
5
Tricep Dip (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
50%
50%
2
Clean and Jerk
3
6 reps
50%
3
Overhead Press (Barbell)
3
6 reps
50%
4
Incline Bench Press (Dumbbell)
3
7 reps
50%
5
Tricep Dip (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
80%
60%
2
Snatch (Barbell)
3
6 reps
65%
3
Bent Over Row (Barbell)
3
7 reps
70%
4
Pull-Up (Bodyweight)
3
4 reps
RPE 10
5
Box Jump
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
85%
65%
2
Snatch (Barbell)
3
5 reps
70%
3
Bent Over Row (Barbell)
3
6 reps
75%
4
Pull-Up (Bodyweight)
3
5 reps
RPE 10
5
Box Jump
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
85%
70%
2
Snatch (Barbell)
3
4 reps
75%
3
Bent Over Row (Barbell)
3
5 reps
77.5%
4
Pull-Up (Bodyweight)
3
6 reps
RPE 10
5
Box Jump
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
87.5%
75%
2
Snatch (Barbell)
3
3 reps
80%
3
Bent Over Row (Barbell)
3
5 reps
80%
4
Pull-Up (Bodyweight)
3
7 reps
RPE 10
5
Box Jump
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
90%
80%
2
Snatch (Barbell)
3
2 reps
85%
3
Bent Over Row (Barbell)
3
3 reps
85%
4
Pull-Up (Bodyweight)
3
7 reps
RPE 10
5
Box Jump
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Snatch (Barbell)
1
1 reps
100%
3
Bent Over Row (Barbell)
1
1 reps
100%
4
Pull-Up (Bodyweight)
3
7 reps
RPE 10
5
Box Jump
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
50%
50%
2
Snatch (Barbell)
3
6 reps
50%
3
Bent Over Row (Barbell)
2
7 reps
50%
4
Pull-Up (Bodyweight)
3
4 reps
RPE 10
5
Box Jump
3
10 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
80%
75%
2
Power Clean
3 Sets
6 Reps
65%
3
Front Squat (Barbell)
3 Sets
6 Reps
60%
4
Romanian Deadlift (Barbell)
3 Sets
7 Reps
@8
5
Calf Raise (Machine)
1 Set
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
85%
75%
2
Clean and Jerk
3 Sets
6 Reps
65%
3
Overhead Press (Barbell)
3 Sets
6 Reps
65%
4
Incline Bench Press (Dumbbell)
3 Sets
7 Reps
75%
5
Tricep Dip (Bodyweight)
3 Sets
4 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
80%
60%
2
Snatch (Barbell)
3 Sets
6 Reps
65%
3
Bent Over Row (Barbell)
3 Sets
7 Reps
70%
4
Pull-Up (Bodyweight)
3 Sets
4 Reps
@10
5
Box Jump
3 Sets
10 Reps
-