Five lifts.
One plan.
Free supertotal programs for the snatch, clean and jerk, squat, bench and deadlift.
Supertotal programs
Supertotal programs
9 programs
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Five lifts, one week
See where your squats, pulls and Olympic lifts fall, so heavy days do not collide.
Open this programDAY 1 - MON
- Power Snatch4×2 · RPE 6
- Back Squat4×5 · RPE 7
- Bench Press3×6 · RPE 6.5
- Barbell Row3×10 · RPE 7
- Dead Bug2×8 · RPE 6
DAY 2 - TUE
- Clean and Jerk4×2 · RPE 6
- Deadlift4×5 · RPE 7
- Overhead Press3×6 · RPE 6.5
- Lat Pulldown3×10 · RPE 7
- Standing Calf Raise2×12 · RPE 7
DAY 3 - THU
- Hang Power Snatch4×2 · RPE 6
- Front Squat3×6 · RPE 6.5
- Close-Grip Bench Press4×5 · RPE 7
- Chest-Supported Dumbbell Row3×10 · RPE 7
- Dumbbell Reverse Fly2×12 · RPE 7
DAY 4 - SAT
- Clean and Jerk4×2 · RPE 6
- Paused Back Squat3×6 · RPE 6.5
- Romanian Deadlift3×10 · RPE 7
- Incline Dumbbell Press3×10 · RPE 7
- Bird Dog2×8 · RPE 6
Pick your priority
Lead with the powerlifts or the Olympic lifts.
Test week built in
Peak blocks end in a max day for all five.
Start on two days
All five lifts covered in two sessions a week.
What the research says
A meta-analysis of 232 participants with resistance training experience found that Olympic weightlifting raised vertical jump height by 7.7% compared with control groups, and by 5.1% compared with traditional resistance training (Hackett et al., 2016). Source
For power, they describe light loads of 0-60% of 1RM for lower body exercises and 30-60% of 1RM for upper body exercises, moved fast (ACSM position stand, 2009). Source
In a review of the sport, Storey and Smith reported that the isometric peak force of weightlifters is about 15-20% greater, and their rate of force development about 13-16% greater, than in other strength and power athletes (Storey and Smith, 2012). Source
Guides
All guides4 min read
Olympic Lifts for Powerlifters: How to Add Them
Add the snatch and clean and jerk to your powerlifting training. Learn which variations to start with, what loads to use and how often to train them.
5 min read
Supertotal Training Program: A 4-Day Five-Lift Week
Program the squat, bench, deadlift, snatch and clean and jerk in one week. Get a sample 4-day plan, loads, sets and a weekly progression that works.
5 min read
What Is a Supertotal? The Five-Lift Strength Test
A supertotal adds your best squat, bench, deadlift, snatch and clean and jerk. Learn how to test all five lifts, pick attempts and set a baseline.
"The clean pull, snatch pull, hang high pull, jump shrug, and mid-thigh pull are weightlifting pulling derivatives that can be used in the teaching progression of the full weightlifting movements and are thus less complex with regard to exercise technique."
Suchomel TJ, Comfort P, Stone MH. Weightlifting pulling derivatives: rationale for implementation and application. Sports Medicine, 2015. PubMed