Original starter · 6 weeks
Two-Day Supertotal Starter
Two full-body sessions a week cover all five lifts, so a busy lifter can start a supertotal without a long schedule.
6weeks
2days a week
12sessions
223working 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 | 31 | 27 | −13% |
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| Total reps | 276 | 231 | −16% |
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| Reps per set | 8.9 | 8.6 | −4% |
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| Average RPE | 6.3 | 5.8 | −9% |
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Week 1
DAY 1 - MON - SNATCH, SQUAT, BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Power Snatch · Technique emphasis | 4 × 3 | RPE 5.5 | 02:30 |
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| Back Squat | 3 × 8 | RPE 6.5 | 03:00 |
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| Bench Press | 3 × 8 | RPE 6.5 | 02:30 |
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| Barbell Row | 3 × 10 | RPE 7 | 01:30 |
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| Side Plank · Seconds per side | 2 × 20 | RPE 6 | 00:45 |
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DAY 2 - THU - CLEAN AND JERK, DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk · From hang, power receive | 4 × 2 | RPE 5.5 | 02:30 |
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| Deadlift | 2 × 6 | RPE 6.5 | 03:00 |
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| Incline Dumbbell Press | 3 × 10 | RPE 7 | 02:00 |
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| Lat Pulldown | 3 × 12 | RPE 7 | 01:30 |
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| Goblet Squat | 2 × 10 | RPE 6 | 01:30 |
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| Suitcase Carry · Meters per side | 2 × 20 | RPE 6 | 01:00 |
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Week 2
DAY 1 - MON - SNATCH, SQUAT, BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Power Snatch · Technique emphasis | 5 × 3 | RPE 6 | 02:30 |
|---|
| Back Squat | 3 × 8 | RPE 7 | 03:00 |
|---|
| Bench Press | 3 × 8 | RPE 7 | 02:30 |
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| Barbell Row | 3 × 12 | RPE 7 | 01:30 |
|---|
| Side Plank · Seconds per side | 2 × 25 | RPE 6 | 00:45 |
|---|
DAY 2 - THU - CLEAN AND JERK, DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk · From hang, power receive | 5 × 2 | RPE 6 | 02:30 |
|---|
| Deadlift | 3 × 5 | RPE 7 | 03:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7.5 | 01:30 |
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| Goblet Squat | 3 × 10 | RPE 6.5 | 01:30 |
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| Suitcase Carry · Meters per side | 3 × 20 | RPE 6.5 | 01:00 |
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Week 3
DAY 1 - MON - SNATCH, SQUAT, BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Power Snatch · Technique emphasis | 5 × 2 | RPE 6.5 | 02:30 |
|---|
| Back Squat | 4 × 6 | RPE 7 | 03:00 |
|---|
| Bench Press | 4 × 6 | RPE 7 | 02:30 |
|---|
| Barbell Row | 4 × 10 | RPE 7.5 | 01:30 |
|---|
| Side Plank · Seconds per side | 3 × 25 | RPE 6.5 | 00:45 |
|---|
DAY 2 - THU - CLEAN AND JERK, DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk · From hang, power receive | 5 × 2 | RPE 6.5 | 02:30 |
|---|
| Deadlift | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Goblet Squat | 3 × 12 | RPE 7 | 01:30 |
|---|
| Suitcase Carry · Meters per side | 3 × 25 | RPE 7 | 01:00 |
|---|
Week 4
DAY 1 - MON - SNATCH, SQUAT, BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Power Snatch · Technique emphasis | 6 × 2 | RPE 7 | 02:30 |
|---|
| Back Squat | 4 × 5 | RPE 7.5 | 03:00 |
|---|
| Bench Press | 4 × 6 | RPE 7.5 | 02:30 |
|---|
| Barbell Row | 4 × 10 | RPE 8 | 01:30 |
|---|
| Side Plank · Seconds per side | 3 × 30 | RPE 7 | 00:45 |
|---|
DAY 2 - THU - CLEAN AND JERK, DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk · From hang, power receive | 6 × 2 | RPE 7 | 02:30 |
|---|
| Deadlift | 3 × 4 | RPE 7.5 | 03:00 |
|---|
| Incline Dumbbell Press | 4 × 8 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8 | 01:30 |
|---|
| Goblet Squat | 3 × 12 | RPE 7 | 01:30 |
|---|
| Suitcase Carry · Meters per side | 3 × 30 | RPE 7 | 01:00 |
|---|
Week 5
DAY 1 - MON - SNATCH, SQUAT, BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Power Snatch · Technique emphasis | 6 × 2 | RPE 7.5 | 02:30 |
|---|
| Back Squat | 5 × 5 | RPE 8 | 03:00 |
|---|
| Bench Press | 4 × 5 | RPE 8 | 02:30 |
|---|
| Barbell Row | 4 × 8 | RPE 8 | 01:30 |
|---|
| Side Plank · Seconds per side | 3 × 30 | RPE 7.5 | 00:45 |
|---|
DAY 2 - THU - CLEAN AND JERK, DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk · From hang, power receive | 6 × 1 | RPE 7.5 | 02:30 |
|---|
| Deadlift | 3 × 3 | RPE 8 | 03:00 |
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| Incline Dumbbell Press | 4 × 8 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 4 × 8 | RPE 8 | 01:30 |
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| Goblet Squat | 3 × 10 | RPE 7.5 | 01:30 |
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| Suitcase Carry · Meters per side | 3 × 30 | RPE 7.5 | 01:00 |
|---|
Week 6
DAY 1 - MON - SNATCH, SQUAT, BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Power Snatch · Technique emphasis | 4 × 2 | RPE 5.5 | 02:30 |
|---|
| Back Squat | 3 × 5 | RPE 6 | 03:00 |
|---|
| Bench Press | 2 × 5 | RPE 6 | 02:30 |
|---|
| Barbell Row | 2 × 8 | RPE 6 | 01:30 |
|---|
| Side Plank · Seconds per side | 2 × 30 | RPE 5.5 | 00:45 |
|---|
DAY 2 - THU - CLEAN AND JERK, DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk · From hang, power receive | 4 × 1 | RPE 5.5 | 02:30 |
|---|
| Deadlift | 2 × 3 | RPE 6 | 03:00 |
|---|
| Incline Dumbbell Press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Lat Pulldown | 2 × 8 | RPE 6 | 01:30 |
|---|
| Goblet Squat | 2 × 10 | RPE 5.5 | 01:30 |
|---|
| Suitcase Carry · Meters per side | 2 × 30 | RPE 5.5 | 01:00 |
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