Original starter · 6 weeks

Powerlift Priority Supertotal

Four days that drive the three powerlifts with percentage waves while the Olympic lifts stay crisp on light technique work.

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6weeks

4days a week

24sessions

451working 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 6.

Measure	Week 1	Week 6	Change
Working sets	72	53	−26%
Total reps	633	371	−41%
Reps per set	8.8	7.0	−20%
Average RPE	7.0	6.5	−7%

Week 1

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	75%	03:00
Hang Power Snatch · Technique, under seventy percent	5 × 2	60%	02:00
Leg Press	3 × 10	RPE 7	02:00
Leg Curl	3 × 12	RPE 7	01:30
Plank · Seconds per hold	3 × 40	RPE 6.5	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	75%	03:00
Incline Dumbbell Press	3 × 10	RPE 7	02:00
Barbell Row	4 × 8	RPE 7	02:00
Lateral Raise	3 × 15	RPE 7	01:00
Triceps Pushdown	3 × 12	RPE 7	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 5	75%	03:30
Clean and Jerk · Power receive, technique	5 × 2	60%	02:00
Front Squat	3 × 6	65%	02:30
Lat Pulldown	3 × 12	RPE 7	01:30
Back Extension	3 × 12	RPE 7	01:30

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Close-Grip Bench Press	4 × 8	67.5%	02:30
Power Snatch · Technique, under seventy percent	4 × 2	60%	02:00
Overhead Press	3 × 8	RPE 7	02:00
Chin-Up	3 × 8	RPE 7	01:30
Hammer Curl	3 × 12	RPE 7	01:00

Week 2

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	77.5%	03:00
Hang Power Snatch · Technique, under seventy percent	5 × 2	62.5%	02:00
Leg Press	3 × 12	RPE 7.5	02:00
Leg Curl	3 × 12	RPE 7.5	01:30
Plank · Seconds per hold	3 × 45	RPE 7	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	77.5%	03:00
Incline Dumbbell Press	3 × 10	RPE 7.5	02:00
Barbell Row	4 × 8	RPE 7.5	02:00
Lateral Raise	3 × 15	RPE 7.5	01:00
Triceps Pushdown	3 × 12	RPE 7.5	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 5	77.5%	03:30
Clean and Jerk · Power receive, technique	5 × 2	62.5%	02:00
Front Squat	3 × 6	67.5%	02:30
Lat Pulldown	3 × 12	RPE 7.5	01:30
Back Extension	3 × 12	RPE 7.5	01:30

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Close-Grip Bench Press	4 × 8	70%	02:30
Power Snatch · Technique, under seventy percent	4 × 2	62.5%	02:00
Overhead Press	3 × 8	RPE 7.5	02:00
Chin-Up	3 × 8	RPE 7.5	01:30
Hammer Curl	3 × 12	RPE 7.5	01:00

Week 3

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 4	80%	03:00
Hang Power Snatch · Technique, under seventy percent	5 × 2	65%	02:00
Leg Press	4 × 10	RPE 8	02:00
Leg Curl	3 × 10	RPE 8	01:30
Plank · Seconds per hold	3 × 50	RPE 7	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 4	80%	03:00
Incline Dumbbell Press	4 × 8	RPE 8	02:00
Barbell Row	4 × 8	RPE 8	02:00
Lateral Raise	3 × 15	RPE 8	01:00
Triceps Pushdown	3 × 12	RPE 8	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 4	80%	03:30
Clean and Jerk · Power receive, technique	5 × 2	65%	02:00
Front Squat	3 × 5	70%	02:30
Lat Pulldown	4 × 10	RPE 8	01:30
Back Extension	3 × 15	RPE 8	01:30

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Close-Grip Bench Press	4 × 6	72.5%	02:30
Power Snatch · Technique, under seventy percent	5 × 2	65%	02:00
Overhead Press	4 × 6	RPE 8	02:00
Chin-Up	4 × 8	RPE 8	01:30
Hammer Curl	3 × 10	RPE 8	01:00

Week 4

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 3	85%	03:00
Hang Power Snatch · Technique, under seventy percent	6 × 2	67.5%	02:00
Leg Press	4 × 10	RPE 8.5	02:00
Leg Curl	4 × 10	RPE 8	01:30
Plank · Seconds per hold	3 × 60	RPE 7.5	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 3	85%	03:00
Incline Dumbbell Press	4 × 8	RPE 8.5	02:00
Barbell Row	5 × 6	RPE 8	02:00
Lateral Raise	4 × 12	RPE 8	01:00
Triceps Pushdown	4 × 10	RPE 8	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 3	85%	03:30
Clean and Jerk · Power receive, technique	6 × 1	70%	02:00
Front Squat	4 × 4	72.5%	02:30
Lat Pulldown	4 × 10	RPE 8.5	01:30
Back Extension	3 × 15	RPE 8.5	01:30

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Close-Grip Bench Press	5 × 5	75%	02:30
Power Snatch · Technique, under seventy percent	5 × 1	67.5%	02:00
Overhead Press	4 × 6	RPE 8.5	02:00
Chin-Up	4 × 6	RPE 8.5	01:30
Hammer Curl	3 × 10	RPE 8.5	01:00

Week 5

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	6 × 2	87.5%	03:00
Hang Power Snatch · Technique, under seventy percent	6 × 1	70%	02:00
Leg Press	4 × 8	RPE 8.5	02:00
Leg Curl	4 × 10	RPE 8.5	01:30
Plank · Seconds per hold	3 × 60	RPE 8	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	6 × 2	87.5%	03:00
Incline Dumbbell Press	4 × 8	RPE 8.5	02:00
Barbell Row	5 × 6	RPE 8.5	02:00
Lateral Raise	4 × 12	RPE 8.5	01:00
Triceps Pushdown	4 × 10	RPE 8.5	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	5 × 2	87.5%	03:30
Clean and Jerk · Power receive, technique	6 × 1	72.5%	02:00
Front Squat	4 × 3	75%	02:30
Lat Pulldown	4 × 8	RPE 8.5	01:30
Back Extension	3 × 12	RPE 8.5	01:30

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Close-Grip Bench Press	5 × 5	77.5%	02:30
Power Snatch · Technique, under seventy percent	6 × 1	70%	02:00
Overhead Press	4 × 5	RPE 8.5	02:00
Chin-Up	4 × 6	RPE 8.5	01:30
Hammer Curl	3 × 10	RPE 8.5	01:00

Week 6

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 2	75%	03:00
Hang Power Snatch · Technique, under seventy percent	4 × 1	60%	02:00
Leg Press	2 × 8	RPE 6.5	02:00
Leg Curl	2 × 10	RPE 6.5	01:30
Plank · Seconds per hold	2 × 60	RPE 6	01:00

DAY 2 - TUE - BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 2	75%	03:00
Incline Dumbbell Press	2 × 8	RPE 6.5	02:00
Barbell Row	3 × 6	RPE 6.5	02:00
Lateral Raise	2 × 12	RPE 6.5	01:00
Triceps Pushdown	2 × 10	RPE 6.5	01:00

DAY 3 - THU - DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 2	75%	03:30
Clean and Jerk · Power receive, technique	4 × 1	62.5%	02:00
Front Squat	2 × 3	65%	02:30
Lat Pulldown	2 × 8	RPE 6.5	01:30
Back Extension	2 × 12	RPE 6.5	01:30

DAY 4 - FRI - UPPER VOLUME

Exercise	Sets × reps	Effort / load	Rest
Close-Grip Bench Press	3 × 5	65%	02:30
Power Snatch · Technique, under seventy percent	4 × 1	60%	02:00
Overhead Press	2 × 5	RPE 6.5	02:00
Chin-Up	2 × 6	RPE 6.5	01:30
Hammer Curl	2 × 10	RPE 6.5	01:00