Original starter · 8 weeks
Four-Day Supertotal Split
Train each lift on its own day at set percentages, then test new maxes in week eight after a planned deload.
8weeks
4days a week
32sessions
542working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 73 | 40 | −45% |
|---|
| Total reps | 553 | 237 | −57% |
|---|
| Reps per set | 7.6 | 5.9 | −22% |
|---|
| Average RPE | 6.8 | 7.1 | +4% |
|---|
Week 1
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 5 × 3 | 70% | 02:30 |
|---|
| Snatch Pull · Percent of snatch | 4 × 4 | 85% | 02:00 |
|---|
| Back Squat | 4 × 6 | 70% | 03:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 7 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 6 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 8 | 67.5% | 03:00 |
|---|
| Pendlay Row | 4 × 8 | RPE 7 | 02:00 |
|---|
| Overhead Press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Weighted Pull-Up | 3 × 6 | RPE 7 | 02:00 |
|---|
| Triceps Pushdown | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 3 - THU - CLEAN AND JERK AND FRONT SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 5 × 2 | 70% | 02:30 |
|---|
| Clean Pull · Percent of clean | 4 × 4 | 85% | 02:00 |
|---|
| Front Squat | 4 × 5 | 65% | 02:30 |
|---|
| Back Extension | 3 × 12 | RPE 7 | 01:30 |
|---|
| Pallof Press · Repetitions per side | 3 × 10 | RPE 6.5 | 01:00 |
|---|
DAY 4 - FRI - DEADLIFT AND BENCH VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | 70% | 03:00 |
|---|
| Close-Grip Bench Press | 4 × 8 | 65% | 02:30 |
|---|
| Hang Power Snatch · Technique emphasis | 4 × 3 | 60% | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 12 | RPE 7 | 01:30 |
|---|
| Farmer Carry · Meters per set | 3 × 30 | RPE 7 | 01:30 |
|---|
Week 2
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 5 × 3 | 72.5% | 02:30 |
|---|
| Snatch Pull · Percent of snatch | 4 × 4 | 90% | 02:00 |
|---|
| Back Squat | 4 × 6 | 72.5% | 03:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 6.5 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 8 | 70% | 03:00 |
|---|
| Pendlay Row | 4 × 8 | RPE 7.5 | 02:00 |
|---|
| Overhead Press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Weighted Pull-Up | 3 × 6 | RPE 7.5 | 02:00 |
|---|
| Triceps Pushdown | 3 × 12 | RPE 7.5 | 01:00 |
|---|
DAY 3 - THU - CLEAN AND JERK AND FRONT SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 5 × 2 | 72.5% | 02:30 |
|---|
| Clean Pull · Percent of clean | 4 × 4 | 90% | 02:00 |
|---|
| Front Squat | 4 × 5 | 67.5% | 02:30 |
|---|
| Back Extension | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Pallof Press · Repetitions per side | 3 × 10 | RPE 7 | 01:00 |
|---|
DAY 4 - FRI - DEADLIFT AND BENCH VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | 72.5% | 03:00 |
|---|
| Close-Grip Bench Press | 4 × 8 | 67.5% | 02:30 |
|---|
| Hang Power Snatch · Technique emphasis | 4 × 3 | 62.5% | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Farmer Carry · Meters per set | 3 × 30 | RPE 7.5 | 01:30 |
|---|
Week 3
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 6 × 2 | 75% | 02:30 |
|---|
| Snatch Pull · Percent of snatch | 4 × 3 | 95% | 02:00 |
|---|
| Back Squat | 5 × 5 | 75% | 03:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 6 | 72.5% | 03:00 |
|---|
| Pendlay Row | 4 × 6 | RPE 8 | 02:00 |
|---|
| Overhead Press | 4 × 6 | RPE 7.5 | 02:00 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 8 | 02:00 |
|---|
| Triceps Pushdown | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 3 - THU - CLEAN AND JERK AND FRONT SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 6 × 2 | 75% | 02:30 |
|---|
| Clean Pull · Percent of clean | 4 × 3 | 95% | 02:00 |
|---|
| Front Squat | 4 × 4 | 72.5% | 02:30 |
|---|
| Back Extension | 3 × 15 | RPE 7.5 | 01:30 |
|---|
| Pallof Press · Repetitions per side | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 4 - FRI - DEADLIFT AND BENCH VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 4 | 77.5% | 03:00 |
|---|
| Close-Grip Bench Press | 4 × 6 | 70% | 02:30 |
|---|
| Hang Power Snatch · Technique emphasis | 5 × 2 | 65% | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 10 | RPE 7.5 | 01:30 |
|---|
| Farmer Carry · Meters per set | 3 × 40 | RPE 7.5 | 01:30 |
|---|
Week 4
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 4 × 2 | 65% | 02:30 |
|---|
| Snatch Pull · Percent of snatch | 2 × 3 | 80% | 02:00 |
|---|
| Back Squat | 3 × 5 | 65% | 03:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 10 | RPE 5.5 | 01:30 |
|---|
| Hanging Knee Raise | 2 × 12 | RPE 5 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6 | 62.5% | 03:00 |
|---|
| Pendlay Row | 2 × 6 | RPE 6 | 02:00 |
|---|
| Overhead Press | 2 × 6 | RPE 5.5 | 02:00 |
|---|
| Weighted Pull-Up | 2 × 5 | RPE 6 | 02:00 |
|---|
| Triceps Pushdown | 2 × 15 | RPE 6 | 01:00 |
|---|
DAY 3 - THU - CLEAN AND JERK AND FRONT SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 4 × 2 | 65% | 02:30 |
|---|
| Clean Pull · Percent of clean | 2 × 3 | 80% | 02:00 |
|---|
| Front Squat | 2 × 4 | 62.5% | 02:30 |
|---|
| Back Extension | 2 × 15 | RPE 5.5 | 01:30 |
|---|
| Pallof Press · Repetitions per side | 2 × 12 | RPE 5 | 01:00 |
|---|
DAY 4 - FRI - DEADLIFT AND BENCH VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 4 | 65% | 03:00 |
|---|
| Close-Grip Bench Press | 2 × 6 | 60% | 02:30 |
|---|
| Hang Power Snatch · Technique emphasis | 3 × 2 | 55% | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 5.5 | 01:30 |
|---|
| Farmer Carry · Meters per set | 2 × 40 | RPE 5.5 | 01:30 |
|---|
Week 5
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 5 × 2 | 80% | 02:30 |
|---|
| Snatch Pull · Percent of snatch | 4 × 3 | 100% | 02:00 |
|---|
| Back Squat | 5 × 4 | 80% | 03:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 8 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 15 | RPE 7 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 5 | 77.5% | 03:00 |
|---|
| Pendlay Row | 4 × 6 | RPE 8.5 | 02:00 |
|---|
| Overhead Press | 4 × 5 | RPE 8 | 02:00 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 8.5 | 02:00 |
|---|
| Triceps Pushdown | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 3 - THU - CLEAN AND JERK AND FRONT SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 5 × 2 | 80% | 02:30 |
|---|
| Clean Pull · Percent of clean | 4 × 3 | 100% | 02:00 |
|---|
| Front Squat | 4 × 3 | 77.5% | 02:30 |
|---|
| Back Extension | 3 × 12 | RPE 8 | 01:30 |
|---|
| Pallof Press · Repetitions per side | 3 × 12 | RPE 7.5 | 01:00 |
|---|
DAY 4 - FRI - DEADLIFT AND BENCH VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 3 | 82.5% | 03:00 |
|---|
| Close-Grip Bench Press | 4 × 5 | 75% | 02:30 |
|---|
| Hang Power Snatch · Technique emphasis | 5 × 2 | 67.5% | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 10 | RPE 8 | 01:30 |
|---|
| Farmer Carry · Meters per set | 3 × 40 | RPE 8 | 01:30 |
|---|
Week 6
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 6 × 2 | 82.5% | 02:30 |
|---|
| Snatch Pull · Percent of snatch | 4 × 3 | 105% | 02:00 |
|---|
| Back Squat | 5 × 3 | 85% | 03:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 15 | RPE 7.5 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 4 | 82.5% | 03:00 |
|---|
| Pendlay Row | 5 × 5 | RPE 8 | 02:00 |
|---|
| Overhead Press | 4 × 5 | RPE 8.5 | 02:00 |
|---|
| Weighted Pull-Up | 4 × 4 | RPE 8.5 | 02:00 |
|---|
| Triceps Pushdown | 3 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 3 - THU - CLEAN AND JERK AND FRONT SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 6 × 1 | 82.5% | 02:30 |
|---|
| Clean Pull · Percent of clean | 4 × 3 | 105% | 02:00 |
|---|
| Front Squat | 5 × 3 | 80% | 02:30 |
|---|
| Back Extension | 3 × 12 | RPE 8.5 | 01:30 |
|---|
| Pallof Press · Repetitions per side | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 4 - FRI - DEADLIFT AND BENCH VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | 87.5% | 03:00 |
|---|
| Close-Grip Bench Press | 4 × 5 | 77.5% | 02:30 |
|---|
| Hang Power Snatch · Technique emphasis | 5 × 2 | 70% | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 8 | RPE 8.5 | 01:30 |
|---|
| Farmer Carry · Meters per set | 4 × 40 | RPE 8 | 01:30 |
|---|
Week 7
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 5 × 1 | 85% | 02:30 |
|---|
| Snatch Pull · Percent of snatch | 3 × 2 | 105% | 02:00 |
|---|
| Back Squat | 4 × 2 | 90% | 03:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 8 | RPE 8 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 7.5 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 3 | 87.5% | 03:00 |
|---|
| Pendlay Row | 4 × 5 | RPE 8.5 | 02:00 |
|---|
| Overhead Press | 3 × 5 | RPE 8.5 | 02:00 |
|---|
| Weighted Pull-Up | 3 × 4 | RPE 8.5 | 02:00 |
|---|
| Triceps Pushdown | 2 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 3 - THU - CLEAN AND JERK AND FRONT SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 5 × 1 | 85% | 02:30 |
|---|
| Clean Pull · Percent of clean | 3 × 2 | 105% | 02:00 |
|---|
| Front Squat | 4 × 2 | 82.5% | 02:30 |
|---|
| Back Extension | 2 × 12 | RPE 8 | 01:30 |
|---|
| Pallof Press · Repetitions per side | 3 × 10 | RPE 8 | 01:00 |
|---|
DAY 4 - FRI - DEADLIFT AND BENCH VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 2 | 90% | 03:00 |
|---|
| Close-Grip Bench Press | 3 × 4 | 80% | 02:30 |
|---|
| Hang Power Snatch · Technique emphasis | 4 × 2 | 72.5% | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Farmer Carry · Meters per set | 3 × 40 | RPE 8.5 | 01:30 |
|---|
Week 8
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 3 × 1 | 90% RPE 9 | 02:30 |
|---|
| Snatch Pull · Percent of snatch | 2 × 2 | 90% | 02:00 |
|---|
| Back Squat | 1 × 1 | 95% RPE 9 | 03:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 6 | RPE 6 | 01:30 |
|---|
| Hanging Knee Raise | 2 × 10 | RPE 6 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 1 × 1 | 95% RPE 9 | 03:00 |
|---|
| Pendlay Row | 2 × 5 | RPE 6.5 | 02:00 |
|---|
| Overhead Press | 2 × 5 | RPE 6.5 | 02:00 |
|---|
| Weighted Pull-Up | 2 × 4 | RPE 6.5 | 02:00 |
|---|
| Triceps Pushdown | 2 × 10 | RPE 6 | 01:00 |
|---|
DAY 3 - THU - CLEAN AND JERK AND FRONT SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 3 × 1 | 90% RPE 9 | 02:30 |
|---|
| Clean Pull · Percent of clean | 2 × 2 | 90% | 02:00 |
|---|
| Front Squat | 2 × 2 | 70% | 02:30 |
|---|
| Back Extension | 2 × 10 | RPE 6 | 01:30 |
|---|
| Pallof Press · Repetitions per side | 2 × 10 | RPE 6 | 01:00 |
|---|
DAY 4 - FRI - DEADLIFT AND BENCH VOLUME
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 1 | 95% RPE 9 | 03:00 |
|---|
| Close-Grip Bench Press | 2 × 5 | 65% | 02:30 |
|---|
| Hang Power Snatch · Technique emphasis | 3 × 2 | 60% | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Farmer Carry · Meters per set | 2 × 30 | RPE 6 | 01:30 |
|---|