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Supertotal (combined weightlifting and powerlifting program)
Sport
Intermediate
Barbell
Plan Details
The Supertotal (combined weightlifting and powerlifting program) routine by jorgen.pettersson is a 9 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This program combines the lifts from weightlifting and powerlifting, with some added assisting exercises to target specific weaknesses. This program can be used to train for the supertotal but also to build general strength.
Routine detail
Mon
BP and Front squats
Est. 43 min
4 exercises
Warmup
1 Set
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Bench Press
7 Sets x 8,3,5,10,10,10,10 Reps
Barbell Front Squat
5 Sets x 8,5,4,4,4 Reps
Mon
BP and OH Squat
Est. 42 min
4 exercises
Warmup
1 Set
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Bench Press
7 Sets x 8,3,5,10,10,10,10 Reps
Barbell Overhead Squat
4 Sets x 5 Reps
Tue
M Snatch, H C&J, pushpress and DBP
Est. 45 min
4 exercises
Barbell Snatch
8 Sets x 2 Reps
Barbell Clean and Jerk
5 Sets x 2 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Tue
M Snatch, H C&J, MP and DBP
Est. 41 min
4 exercises
Barbell Snatch
8 Sets x 2,2,1,1,1,1,1,1 Reps
Barbell Clean and Jerk
5 Sets x 2,2,1,1,1 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Wed
Snatch and pullups
Est. 20 min
3 exercises
Warmup
1 Set
Barbell Snatch
8 Sets x 2,2,1,1,1,1,1,1 Reps
Pull-Up
3 Sets x 8,7,6 Reps
Thu
M Snatch, press and squats
Est. 46 min
4 exercises
Warmup
1 Set
Barbell Snatch
5 Sets x 2,2,1,1,1 Reps
Barbell Military Press
6 Sets x 3,5,5,5,10,10 Reps
Barbell Squat
5 Sets x 3,3,5,5,8 Reps
Thu
M snatch, split jerk and squats
Est. 40 min
4 exercises
Warmup
1 Set
Barbell Snatch
5 Sets x 2,2,1,1,1 Reps
Barbell Split Jerk
5 Sets x 3,3,1,1,3 Reps
Barbell Squat
5 Sets x 3,3,5,5,8 Reps
Fri
H C&J, BP and DL
Est. 43 min
4 exercises
Warmup
1 Set
Barbell Clean and Jerk
8 Sets x 2,2,1,1,1,1,1,1 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5,3,5,5,5 Reps
Sun
Cardio
Est. 62 min
1 exercise
Running
1 Set
