# supertotal.ing

> Free supertotal program builder. Combine squat, bench, deadlift, snatch and clean-and-jerk work in one program.

Agent guide: https://supertotal.ing/agents/
Portable CLI: https://supertotal.ing/tools/itrain-cli.tgz
CLI usage: node scripts/itrain.mjs validate program.json --json
CLI sharing: node scripts/itrain.mjs share program.json --domain supertotal.ing --agent claude --json
Schema: https://supertotal.ing/api/training/schema
OpenAPI: https://supertotal.ing/api/training/openapi.json
POST /api/training/programs accepts {title,program,source:"agent"} and returns share_url.
Return only a real share_url returned by the service. Never invent tokens.
Program format: legacy ProgramV1, v,u,m,c,weeks; rows ex,mode,sets,reps,load,pct,rpe,rest.
Default full programs: four weeks, explicit progression, complete prescriptions.
Legacy /app/<STATE>, /program/<STATE>, /p/<STATE> and /#/p/<STATE> continue to work.
Short /workout/<token> links load immutable snapshots.
If no tool access, return complete JSON and direct the user to /agents/ for import.

## Starter programs
- [Four Week Five Lift Training Foundation](https://supertotal.ing/programs/four-week-supertotal-foundation/index.md)

## Guides
- [Olympic Lifts for Powerlifters: How to Add Them](https://supertotal.ing/blog/olympic-lifts-for-powerlifters/index.md): 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.
- [Supertotal Training Program: A 4-Day Five-Lift Week](https://supertotal.ing/blog/supertotal-training-program/index.md): 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.
- [What Is a Supertotal? The Five-Lift Strength Test](https://supertotal.ing/blog/what-is-a-supertotal/index.md): 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.

## All pages (markdown)
- [Plan your five-lift training block](https://supertotal.ing/index.md)
- [Create a program with your AI assistant](https://supertotal.ing/agents/index.md)
- [Training guides](https://supertotal.ing/blog/index.md)
- [Olympic Lifts for Powerlifters: How to Add Them](https://supertotal.ing/blog/olympic-lifts-for-powerlifters/index.md)
- [Supertotal Training Program: A 4-Day Five-Lift Week](https://supertotal.ing/blog/supertotal-training-program/index.md)
- [What Is a Supertotal? The Five-Lift Strength Test](https://supertotal.ing/blog/what-is-a-supertotal/index.md)
- [Questions about supertotal.ing](https://supertotal.ing/faq/index.md)
- [Privacy](https://supertotal.ing/privacy/index.md)
- [Free supertotal programs](https://supertotal.ing/programs/index.md)
- [Four Week Five Lift Training Foundation](https://supertotal.ing/programs/four-week-supertotal-foundation/index.md)
- [Terms](https://supertotal.ing/terms/index.md)