Original starter · 6 weeks
Six-Week Supertotal Peak
Raise intensity over four weeks, then cut volume through a two-week taper so you arrive fresh to max out on all five lifts.
6weeks
4days a week
24sessions
378working 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 | 81 | 40 | −51% |
|---|
| Total reps | 449 | 160 | −64% |
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| Reps per set | 5.5 | 4.0 | −28% |
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| Average RPE | 7.4 | 5.5 | −25% |
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Week 1
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 6 × 2 | 80% | 02:30 |
|---|
| Back Squat | 5 × 3 | 82.5% | 03:30 |
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| Snatch Pull · Percent of snatch | 4 × 3 | 100% | 02:00 |
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| Pallof Press · Repetitions per side | 3 × 10 | RPE 7 | 01:00 |
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| Back Extension | 3 × 10 | RPE 7 | 01:30 |
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DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 4 | 80% | 03:00 |
|---|
| Close-Grip Bench Press | 4 × 5 | 75% | 02:30 |
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| Pendlay Row | 4 × 6 | RPE 7.5 | 02:00 |
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| Weighted Pull-Up | 4 × 5 | RPE 8 | 02:00 |
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| Skull Crusher | 3 × 10 | RPE 7.5 | 01:30 |
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DAY 3 - THU - CLEAN AND JERK AND FRONT SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 6 × 2 | 80% | 02:30 |
|---|
| Front Squat | 4 × 3 | 80% | 03:00 |
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| Clean Pull · Percent of clean | 4 × 3 | 100% | 02:00 |
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| Jerk Dip Squat · Percent of jerk | 4 × 3 | 100% | 02:00 |
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| Hanging Leg Raise | 3 × 10 | RPE 7 | 01:00 |
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DAY 4 - FRI - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 3 | 82.5% | 03:30 |
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| Paused Bench Press | 4 × 4 | 75% | 02:30 |
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| Hang Power Snatch | 5 × 2 | 70% | 02:00 |
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| Chest-Supported Dumbbell Row | 3 × 10 | RPE 7.5 | 01:30 |
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| Suitcase Carry · Meters per side | 3 × 30 | RPE 7.5 | 01:00 |
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Week 2
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 5 × 2 | 82.5% | 02:30 |
|---|
| Back Squat | 5 × 3 | 85% | 03:30 |
|---|
| Snatch Pull · Percent of snatch | 4 × 3 | 105% | 02:00 |
|---|
| Pallof Press · Repetitions per side | 3 × 10 | RPE 7.5 | 01:00 |
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| Back Extension | 3 × 12 | RPE 7.5 | 01:30 |
|---|
DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 3 | 85% | 03:00 |
|---|
| Close-Grip Bench Press | 4 × 4 | 77.5% | 02:30 |
|---|
| Pendlay Row | 4 × 5 | RPE 8 | 02:00 |
|---|
| Weighted Pull-Up | 4 × 4 | RPE 8 | 02:00 |
|---|
| Skull Crusher | 3 × 10 | RPE 8 | 01:30 |
|---|
DAY 3 - THU - CLEAN AND JERK AND FRONT SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 5 × 2 | 82.5% | 02:30 |
|---|
| Front Squat | 4 × 3 | 82.5% | 03:00 |
|---|
| Clean Pull · Percent of clean | 4 × 3 | 105% | 02:00 |
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| Jerk Dip Squat · Percent of jerk | 4 × 3 | 105% | 02:00 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7.5 | 01:00 |
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DAY 4 - FRI - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 3 | 85% | 03:30 |
|---|
| Paused Bench Press | 4 × 3 | 80% | 02:30 |
|---|
| Hang Power Snatch | 5 × 2 | 72.5% | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10 | RPE 8 | 01:30 |
|---|
| Suitcase Carry · Meters per side | 3 × 30 | RPE 8 | 01:00 |
|---|
Week 3
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 6 × 1 | 87.5% | 02:30 |
|---|
| Back Squat | 4 × 2 | 90% | 03:30 |
|---|
| Snatch Pull · Percent of snatch | 3 × 2 | 105% | 02:00 |
|---|
| Pallof Press · Repetitions per side | 3 × 8 | RPE 7.5 | 01:00 |
|---|
| Back Extension | 3 × 10 | RPE 8 | 01:30 |
|---|
DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 2 | 90% | 03:00 |
|---|
| Close-Grip Bench Press | 3 × 4 | 80% | 02:30 |
|---|
| Pendlay Row | 4 × 5 | RPE 8.5 | 02:00 |
|---|
| Weighted Pull-Up | 4 × 3 | RPE 8.5 | 02:00 |
|---|
| Skull Crusher | 3 × 8 | RPE 8 | 01:30 |
|---|
DAY 3 - THU - CLEAN AND JERK AND FRONT SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 6 × 1 | 87.5% | 02:30 |
|---|
| Front Squat | 3 × 2 | 87.5% | 03:00 |
|---|
| Clean Pull · Percent of clean | 3 × 2 | 105% | 02:00 |
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| Jerk Dip Squat · Percent of jerk | 3 × 3 | 110% | 02:00 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 4 - FRI - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 2 | 90% | 03:30 |
|---|
| Paused Bench Press | 3 × 3 | 82.5% | 02:30 |
|---|
| Hang Power Snatch | 4 × 2 | 75% | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8 | RPE 8 | 01:30 |
|---|
| Suitcase Carry · Meters per side | 3 × 40 | RPE 8 | 01:00 |
|---|
Week 4
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 5 × 1 | 90% | 02:30 |
|---|
| Back Squat | 3 × 1 | 92.5% | 03:30 |
|---|
| Snatch Pull · Percent of snatch | 3 × 2 | 100% | 02:00 |
|---|
| Pallof Press · Repetitions per side | 3 × 8 | RPE 7 | 01:00 |
|---|
| Back Extension | 2 × 10 | RPE 7 | 01:30 |
|---|
DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 1 | 92.5% | 03:00 |
|---|
| Close-Grip Bench Press | 3 × 3 | 80% | 02:30 |
|---|
| Pendlay Row | 3 × 5 | RPE 8 | 02:00 |
|---|
| Weighted Pull-Up | 3 × 3 | RPE 8 | 02:00 |
|---|
| Skull Crusher | 2 × 8 | RPE 8 | 01:30 |
|---|
DAY 3 - THU - CLEAN AND JERK AND FRONT SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 5 × 1 | 90% | 02:30 |
|---|
| Front Squat | 3 × 1 | 90% | 03:00 |
|---|
| Clean Pull · Percent of clean | 3 × 2 | 100% | 02:00 |
|---|
| Jerk Dip Squat · Percent of jerk | 3 × 2 | 110% | 02:00 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7.5 | 01:00 |
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DAY 4 - FRI - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 1 | 92.5% | 03:30 |
|---|
| Paused Bench Press | 3 × 2 | 85% | 02:30 |
|---|
| Hang Power Snatch | 4 × 1 | 77.5% | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Suitcase Carry · Meters per side | 2 × 30 | RPE 7.5 | 01:00 |
|---|
Week 5
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 3 × 1 | 85% | 02:30 |
|---|
| Back Squat | 3 × 2 | 80% | 03:30 |
|---|
| Snatch Pull · Percent of snatch | 2 × 2 | 90% | 02:00 |
|---|
| Pallof Press · Repetitions per side | 2 × 8 | RPE 6 | 01:00 |
|---|
| Back Extension | 2 × 8 | RPE 6 | 01:30 |
|---|
DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 2 | 80% | 03:00 |
|---|
| Close-Grip Bench Press | 2 × 3 | 72.5% | 02:30 |
|---|
| Pendlay Row | 3 × 5 | RPE 7 | 02:00 |
|---|
| Weighted Pull-Up | 2 × 3 | RPE 7 | 02:00 |
|---|
| Skull Crusher | 2 × 8 | RPE 7 | 01:30 |
|---|
DAY 3 - THU - CLEAN AND JERK AND FRONT SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 3 × 1 | 85% | 02:30 |
|---|
| Front Squat | 2 × 2 | 77.5% | 03:00 |
|---|
| Clean Pull · Percent of clean | 2 × 2 | 90% | 02:00 |
|---|
| Jerk Dip Squat · Percent of jerk | 2 × 2 | 95% | 02:00 |
|---|
| Hanging Leg Raise | 2 × 8 | RPE 6 | 01:00 |
|---|
DAY 4 - FRI - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 2 | 80% | 03:30 |
|---|
| Paused Bench Press | 2 × 2 | 75% | 02:30 |
|---|
| Hang Power Snatch | 3 × 1 | 70% | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 8 | RPE 6.5 | 01:30 |
|---|
| Suitcase Carry · Meters per side | 2 × 20 | RPE 6 | 01:00 |
|---|
Week 6
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 2 × 1 | 90% | 02:30 |
|---|
| Back Squat | 2 × 1 | 87.5% | 03:30 |
|---|
| Snatch Pull · Percent of snatch | 2 × 2 | 80% | 02:00 |
|---|
| Pallof Press · Repetitions per side | 2 × 6 | RPE 5 | 01:00 |
|---|
| Back Extension | 2 × 6 | RPE 5 | 01:30 |
|---|
DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 1 | 87.5% | 03:00 |
|---|
| Close-Grip Bench Press | 2 × 3 | 65% | 02:30 |
|---|
| Pendlay Row | 2 × 5 | RPE 6 | 02:00 |
|---|
| Weighted Pull-Up | 2 × 3 | RPE 6 | 02:00 |
|---|
| Skull Crusher | 2 × 8 | RPE 6 | 01:30 |
|---|
DAY 3 - THU - CLEAN AND JERK AND FRONT SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 2 × 1 | 90% | 02:30 |
|---|
| Front Squat | 2 × 1 | 80% | 03:00 |
|---|
| Clean Pull · Percent of clean | 2 × 2 | 80% | 02:00 |
|---|
| Jerk Dip Squat · Percent of jerk | 2 × 2 | 85% | 02:00 |
|---|
| Hanging Leg Raise | 2 × 6 | RPE 5 | 01:00 |
|---|
DAY 4 - FRI - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 1 | 85% | 03:30 |
|---|
| Paused Bench Press | 2 × 2 | 70% | 02:30 |
|---|
| Hang Power Snatch | 3 × 1 | 65% | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 8 | RPE 6 | 01:30 |
|---|
| Suitcase Carry · Meters per side | 2 × 20 | RPE 5 | 01:00 |
|---|