logo
SuperTotal Basics
by Noah M.
7 athletes joined
Program Description
This is an introduction into Supertotal training. If you have a general understanding of all 5 lifts this is a good place to start. This program is 4 days a week with 4 exercises per week. The days are mostly broken down as a main lift for powerlifting and Olympic weightlifting and a secondary lift (differentiated by colour). The program flows in 4-week blocks. Each block is followed by a block of less volume and greater intensity. Culminating on the 12th week where you test your 1RM in all 5 lifts. The program is designed around the idea of training at a submaximal load and cycling between different relative intensities. This should enable you to master technique, build strength and prevent injuries. In this program you should not consistently miss reps. The program focuses on specific movements and I advise to program additional accessory. What does relative intensity mean? This stands for relative intensity. This program is designed to cycle between different levels of relative intensity which is how far you are away from an RPE 10 (absolute failure). This is a way of keeping track of how intense each week is. The next block Once you have performed all lifts in the performance week, you use the 1rm calculator to prescribe weights for the next block. If you achieved less, that is ok if it within 10%, if lower it may be a good idea to drop your working weight for the next block. If your estimated 1rm is now higher, put that into the “Max” for the next block. If you make astounding progress (20+kg) which can happen with beginners I advise changing the max in intervals (10kg for the first 2 weeks, 5kg the next 2 weeks leading into performance).
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Olympic Weightlifting, Powerlifting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
May 04, 2024 10:44
Last Edited
Jun 17, 2024 01:26
down_app
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Paused)
3 Sets
3 Reps
60%
2
Bench Press (Barbell)
3 Sets
8 Reps
64%
3
Spoto Press
3 Sets
3 Reps
64%
4
Clean and Jerk
3 Sets
3 Reps
74%
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Power Snatch
6 Sets
1 Reps
74%
3
Split Jerk
4 Sets
2 Reps
64%
4
Snatch (Barbell)
6 Sets
1 Reps
74%
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Deadlift (Barbell)
3 Sets
5 Reps
70%
3
Romanian Deadlift (Barbell)
4 Sets
5 Reps
50%
4
Power Clean
3 Sets
3 Reps
74%
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
64%
2
Snatch (Barbell)
3 Sets
3 Reps
74%
3
Front Squat (Paused)
3 Sets
3 Reps
50%
4
Muscle Snatch
5 Sets
2 Reps
75%
Day 2
1
Deadlift (Paused)
4 Sets
3 Reps
64%
2
Bench Press (Barbell)
4 Sets
8 Reps
68%
3
Spoto Press
4 Sets
3 Reps
68%
4
Clean and Jerk
4 Sets
3 Reps
79%
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Power Snatch
7 Sets
1 Reps
79%
3
Split Jerk
5 Sets
2 Reps
68%
4
Snatch (Barbell)
7 Sets
1 Reps
79%
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
75%
2
Deadlift (Barbell)
4 Sets
5 Reps
75%
3
Romanian Deadlift (Barbell)
5 Sets
5 Reps
53%
4
Power Clean
4 Sets
3 Reps
79%
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
68%
2
Snatch (Barbell)
4 Sets
3 Reps
79%
3
Front Squat (Paused)
4 Sets
3 Reps
55%
4
Muscle Snatch
6 Sets
2 Reps
80%
Day 2
1
Sumo Deadlift (Paused)
2 Sets
3 Reps
55%
2
Bench Press (Barbell)
2 Sets
8 Reps
60%
3
Spoto Press
2 Sets
3 Reps
60%
4
Clean and Jerk
2 Sets
3 Reps
70%
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
66%
2
Snatch (Barbell)
5 Sets
1 Reps
70%
3
Split Jerk
3 Sets
2 Reps
60%
4
Snatch (Barbell)
5 Sets
1 Reps
70%
Day 4
1
Bench Press (Barbell)
2 Sets
5 Reps
66%
2
Deadlift (Barbell)
2 Sets
5 Reps
66%
3
Romanian Deadlift (Barbell)
3 Sets
5 Reps
48%
4
Power Clean
2 Sets
3 Reps
70%
Day 1
1
Squat (Barbell)
2 Sets
8 Reps
60%
2
Snatch (Barbell)
2 Sets
3 Reps
70%
3
Front Squat (Paused)
2 Sets
3 Reps
45%
4
Muscle Snatch
4 Sets
2 Reps
65%
Day 2
1
Sumo Deadlift (Paused)
2 Sets
3 Reps
67%
2
Bench Press (Barbell)
2 Sets
AMRAP
70%
3
Bench Press (Barbell)
2 Sets
8 Reps
60%
4
Spoto Press
5 Sets
3 Reps
70%
5
Clean and Jerk
1 Set
3 Reps
@8.5
Day 3
1
Squat (Barbell)
1 Set
5 Reps
@9
2
Snatch (Barbell)
7 Sets
1 Reps
80%
3
Split Jerk
5 Sets
2 Reps
70%
4
Snatch (Barbell)
1 Set
1 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
5 Reps
@9
2
Deadlift (Barbell)
1 Set
5 Reps
@9
3
Romanian Deadlift (Barbell)
6 Sets
5 Reps
55%
4
Power Clean
1 Set
3 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
AMRAP
70%
2
Squat (Barbell)
2 Sets
8 Reps
62%
3
Snatch (Barbell)
1 Set
3 Reps
@8
4
Front Squat (Paused)
5 Sets
3 Reps
57%
5
Muscle Snatch
7 Sets
2 Reps
75%
Day 2
1
Deadlift (Paused)
3 Sets
3 Reps
62%
2
Bench Press (Barbell)
3 Sets
5 Reps
72%
3
Spoto Press
3 Sets
3 Reps
66%
4
Clean and Jerk
3 Sets
2 Reps
79%
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
77%
2
Power Snatch
6 Sets
1 Reps
75%
3
Split Jerk
4 Sets
2 Reps
66%
4
Snatch (Barbell)
6 Sets
1 Reps
76%
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
77%
2
Deadlift (Barbell)
3 Sets
3 Reps
77%
3
Romanian Deadlift (Barbell)
4 Sets
5 Reps
52%
4
Power Clean
3 Sets
3 Reps
79%
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
72%
2
Snatch (Barbell)
3 Sets
3 Reps
79%
3
Front Squat (Paused)
3 Sets
3 Reps
52%
4
Muscle Snatch
5 Sets
2 Reps
77%
Day 2
1
Deadlift (Paused)
3 Sets
3 Reps
66%
2
Bench Press (Barbell)
3 Sets
5 Reps
77%
3
Spoto Press
3 Sets
3 Reps
71%
4
Clean and Jerk
4 Sets
2 Reps
83%
Day 3
1
Squat (Barbell)
4 Sets
3 Reps
81%
2
Power Snatch
7 Sets
1 Reps
79%
3
Split Jerk
5 Sets
2 Reps
70%
4
Snatch (Barbell)
7 Sets
1 Reps
80%
Day 4
1
Bench Press (Barbell)
4 Sets
3 Reps
81%
2
Deadlift (Barbell)
4 Sets
3 Reps
81%
3
Romanian Deadlift (Barbell)
5 Sets
5 Reps
55%
4
Power Clean
4 Sets
3 Reps
83%
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
77%
2
Snatch (Barbell)
4 Sets
2 Reps
83%
3
Front Squat (Paused)
4 Sets
3 Reps
55%
4
Muscle Snatch
5 Sets
2 Reps
81%
Day 2
1
Deadlift (Paused)
2 Sets
3 Reps
62%
2
Bench Press (Barbell)
2 Sets
5 Reps
72%
3
Spoto Press
2 Sets
3 Reps
66%
4
Clean and Jerk
2 Sets
2 Reps
79%
Day 3
1
Squat (Barbell)
2 Sets
3 Reps
77%
2
Power Snatch
5 Sets
1 Reps
75%
3
Split Jerk
3 Sets
2 Reps
66%
4
Snatch (Barbell)
5 Sets
1 Reps
76%
Day 4
1
Bench Press (Barbell)
2 Sets
3 Reps
77%
2
Deadlift (Barbell)
2 Sets
3 Reps
77%
3
Romanian Deadlift (Barbell)
3 Sets
5 Reps
52%
4
Power Clean
4 Sets
2 Reps
79%
Day 1
1
Squat (Barbell)
2 Sets
5 Reps
72%
2
Snatch (Barbell)
2 Sets
2 Reps
79%
3
Front Squat (Paused)
2 Sets
3 Reps
52%
4
Muscle Snatch
4 Sets
2 Reps
77%
Day 2
1
Deadlift (Paused)
5 Sets
3 Reps
66%
2
Bench Press (Barbell)
3 Sets
AMRAP
79%
3
Bench Press (Barbell)
2 Sets
5 Reps
70%
4
Spoto Press
5 Sets
3 Reps
73%
5
Clean and Jerk
1 Set
2 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
3 Reps
@9
2
Power Snatch
1 Set
1 Reps
@9
3
Split Jerk
4 Sets
2 Reps
80%
4
Snatch (Barbell)
1 Set
1 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
3 Reps
@9
2
Deadlift (Barbell)
1 Set
3 Reps
@9
3
Romanian Deadlift (Barbell)
6 Sets
5 Reps
57%
4
Power Clean
1 Set
2 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
AMRAP
79%
2
Squat (Barbell)
2 Sets
5 Reps
70%
3
Snatch (Barbell)
1 Set
2 Reps
@9
4
Front Squat (Paused)
5 Sets
3 Reps
57%
5
Muscle Snatch
7 Sets
2 Reps
81%