What does relative intensity mean?

This stands for relative intensity. This program is designed to cycle between different levels of relative intensity which is how far you are away from an RPE 10 (absolute
failure). This is a way of keeping track of how intense each week is.

Tired and sore

Sometimes you come into the gym and even the bar feels heavy. This is ok if you are approaching working weight and you are already struggling, take 5-10% of the weight
off the bar and complete the sets and reps as normal.

Base week

This is the first week of the program and should be relatively easy. Take this week as an opportunity to see if the numbers you are working off are accurate. In this week you
should not exceed an RPE 8 (mildly difficult)

Load week

This is the second week of the program and is an increase in both volume and intensity from base week. This week is the most work you will do during the program and
should be moderately difficult. You still shouldn’t miss any lifts nut may approach an 8.5-9 RPE

Super compensation week

This is the third week of the program and is the de load week. There is a reduction in both volume and intensity. This is a week to recover from the load week and get ready
for the upcoming performance week.

Performance week

The performance week is the “testing week” of the 4-week block. It is designed to work a higher intensity and have a realisation of strength

The days of the week where you are testing your higher reps. (in the hypertrophy block this would be the 8s) you will be performing an amrap (as many reps as possible) at
a designated weight.

The days of the week where you are testing your lower reps. (in the hypertrophy block this would be the 5s) you will be working up to a heavy set of the designated reps. I
suggest that you start at the percentage used in the load week. From this increase according to the feeling of the weight and speed of the bar. If still unsure move up 5% on
the first jump and 2.5% jumps afterwards.

This work should not be performed to absolute failure. Go until technical failure (where your technique starts to break down).

In the Olympic lifts it is ok to miss 2 times. After the third it is time to either drop the weight or call it a day

Suggested additional work

The performance week does not equate to enough volume if done by itself. Pending on other training I would suggest extra work on these days.

I suggest 2-3 drop sets of 5-10% of working weight for equivalent reps.

The next block

Once you have performed all lifts in the performance week, you use the 1rm calculator to prescribe weights for the next block. If you achieved less, that is ok if it within
10%, if lower it may be a good idea to drop your working weight for the next block. If your estimated 1rm is now higher, put that into the “Max” for the next block. If you
make astounding progress (20+kg) which can happen with beginners I advise changing the max in intervals (10kg for the first 2 weeks, 5kg the next 2 weeks leading into
performance)
 TAKE YOUR NEXT STEP WITH NEXT STEP STRENGTH

SUPERTOTAL BASICS
Name ENTER NAME

WEEK 1 WEEK 2
BASE EXERCISE SETS REPS REL INT INT WEIGHT LOAD EXERCISE SETS REPS REL INT INT WEIGHT EXERCISES MAX
DAY 1 DAY 1 Snatch 100
B SQUAT B SQUAT Clean & Jerk 100

3 8 80 64% 65 4 8 85 68% 67.5 P/Clean P/Press 100

SNATCH SNATCH B Squat 100
3 3 80 74% 75 4 3 85 79% 80 Bench 100
3 SECOND PAUSE FRONT SQUAT 3 SECOND PAUSE FRONT SQUAT Deadlift 100

3 3 80 50% 50 4 3 85 55% 55
MUSCLE SNATCH MUSCLE SNATCH
5 2 80 75% 75 6 2 85 80% 80 Max calculator reps weight estimate max
DAY 2 DAY 2 0 0 0
PAUSE DEADLIFT PAUSE DEADLIFT
3 3 80 60% 60 4 3 85 64% 65
BENCH PRESS BENCH PRESS
3 8 80 64% 65 4 8 85 68% 67.5
SPOTO BENCH PRESS SPOTO BENCH PRESS
3 3 80 64% 65 4 3 85 68% 67.5
CLEAN AND JERK CLEAN AND JERK
3 3 80 74% 75 4 3 85 79% 80
DAY 3 DAY 3
BACK SQUAT BACK SQUAT
3 5 80 70% 70 4 5 85 75% 75
POWER SNATCH SNATCH
6 1 75 74% 75 7 1 80 79% 80
JERK FROM THE RACK JERK FROM THE RACK
4 2 80 64% 65 5 2 85 68% 67.5
SNATCH + SNATCH BALANCE+ OVERHEAD SQUAT SNATCH + SNATCH BALANCE+ OVERHEAD SQUAT
6 1 75 74% 75 7 1 80 79% 80
DAY 4 DAY 4
BENCH PRESS BENCH PRESS
3 5 80 70% 70 4 5 85 75% 75
DEADLIFT DEADLIFT
3 5 80 70% 70 4 5 85 75% 75
RDL RDL
4 5 80 50% 50 5 5 85 53% 52.5
POWER CLEAN PUSH PRESS POWER CLEAN PUSH PRESS
3 3 80 74% 75 4 3 85 79% 80
WEEK 3 WEEK 4
SUPER COMPENSATION EXERCISE SETS REPS REL INT INT WEIGHT PERFORMANCE EXERCISE SETS REPS REL INT INT WEIGHT
DAY 1 DAY 1
B SQUAT B SQUAT

2 8 75 60% 60 3 8+ 90+ 70% 70 Amrap followed by 2 back off sets of 8 -10%

SNATCH SNATCH
2 3 75 70% 70 1 3 90+ WORK UP TO A HEAVY TRIPLE
3 SECOND PAUSE FRONT SQUAT 3 SECOND PAUSE FRONT SQUAT

2 3 75 45% 45 5 3 90 57% 57.5

MUSCLE SNATCH MUSCLE SNATCH
4 2 75 65% 65 7 2 90 75% 75
DAY 2 DAY 2
PAUSE SUMO DEADLIFT PAUSE SUMO DEADLIFT
2 3 75 55% 55 5 3 90 67% 67.5
BENCH PRESS BENCH PRESS
2 8 75 60% 60 3 8+ 90+ 70% 70 Amrap followed by 2 back off sets of 8 -10%
SPOTO BENCH PRESS SPOTO BENCH PRESS
2 3 75 60% 60 5 3 90 70% 70
CLEAN AND JERK CLEAN AND JERK
2 3 75 70% 70 1 3 90+ WORK UP TO A HEAVY TRIPLE
DAY 3 DAY 3
BACK SQUAT BACK SQUAT
2 5 75 66% 65 1 5 90+ WORK UP TO A HEAVY SET OF 5
SNATCH SNATCH
5 1 70 70% 70 7 1 85 79% 80
JERK FROM THE RACK JERK FROM THE RACK
3 2 75 60% 60 5 2 90 70% 70
SNATCH + SNATCH BALANCE+ OVERHEAD SQUAT SNATCH + SNATCH BALANCE+ OVERHEAD SQUAT
5 1 75 70% 70 1 1 90+ WORK UP TO A HEAVY SINGLE
DAY 4 DAY 4
BENCH PRESS BENCH PRESS
2 5 75 66% 65 1 5 90+ WORK UP TO A HEAVY SET OF 5
DEADLIFT DEADLIFT
2 5 75 66% 65 1 5 90+ WORK UP TO A HEAVY SET OF 5
RDL RDL
3 5 75 48% 47.5 6 5 90 55% 55
POWER CLEAN PUSH PRESS POWER CLEAN PUSH PRESS
2 3 75 70% 70 1 3 90+ WORK UP TO A HEAVY TRIPLE
 TAKE YOUR NEXT STEP WITH NEXT STEP STRENGTH

SUPERTOTAL BASICS
Name ENTER NAME

WEEK 1 WEEK 2
BASE EXERCISE SETS REPS REL INT INT WEIGHT LOAD EXERCISE SETS REPS REL INT INT WEIGHT EXERCISES MAX
DAY 1 DAY 1 Snatch 0
B SQUAT B SQUAT Clean & Jerk 0

3 5 82.5 72% 0 4 5 87.5 77% 0 P/Clean P/Press 0

SNATCH SNATCH B Squat 0
3 2 82.5 79% 0 4 2 87.5 83% 0 Bench 0
3 SECOND PAUSE FRONT SQUAT 3 SECOND PAUSE FRONT SQUAT Deadlift 0

3 3 82.5 52% 0 4 3 87.5 55% 0

MUSCLE SNATCH MUSCLE SNATCH
5 2 82.5 77% 0 6 2 87.5 81% 0 Max calculator reps weight estimate max
DAY 2 DAY 2 0 0 0
PAUSE DEADLIFT PAUSE DEADLIFT
3 3 82.5 62% 0 4 3 87.5 66% 0
BENCH PRESS BENCH PRESS

3 5 82.5 72% 0 4 5 87.5 77% 0

SPOTO BENCH PRESS SPOTO BENCH PRESS
3 3 82.5 66% 0 4 3 87.5 71% 0
CLEAN AND JERK CLEAN AND JERK
3 2 82.5 79% 0 4 2 87.5 83% 0
DAY 3 DAY 3
BACK SQUAT BACK SQUAT

3 3 82.5 77% 0 4 3 87.5 81% 0

POWER SNATCH POWER SNATCH
6 1 77.5 75% 0 7 1 85 79% 0
JERK FROM THE RACK JERK FROM THE RACK
4 2 82.5 66% 0 5 2 87.5 70% 0
SNATCH + SNATCH BALANCE+ OVERHEAD SQUAT SNATCH + SNATCH BALANCE+ OVERHEAD SQUAT
6 1 82.5 76% 0 7 1 87.5 80% 0
DAY 4 DAY 4
BENCH PRESS BENCH PRESS

3 3 82.5 77% 0 4 3 87.5 81% 0

DEADLIFT DEADLIFT

3 3 82.5 77% 0 4 3 87.5 81% 0

RDL RDL
4 5 82.5 52% 0 5 5 87.5 55% 0
POWER CLEAN PUSH PRESS POWER CLEAN PUSH PRESS
3 2 82.5 79% 0 4 2 87.5 83% 0
WEEK 3 WEEK 4
SUPER COMPENSATION EXERCISE SETS REPS REL INT INT WEIGHT PERFORMANCE EXERCISE SETS REPS REL INT INT WEIGHT
DAY 1 DAY 1
B SQUAT B SQUAT

2 5 77.5 72% 0 3 5+ 90 79% 0 Amrap followed by 2 back off sets of 8 -10%

SNATCH SNATCH
2 2 77.5 79% 0 1 2 90+ WORK UP TO A HEAVY DOUBLE
3 SECOND PAUSE FRONT SQUAT 3 SECOND PAUSE FRONT SQUAT

2 3 77.5 52% 0 5 3 90 57% 0

MUSCLE SNATCH MUSCLE SNATCH
4 2 77.5 77% 0 7 2 90 81% 0
DAY 2 DAY 2
PAUSE DEADLIFT PAUSE DEADLIFT
2 3 77.5 62% 0 5 3 90 66% 0
BENCH PRESS BENCH PRESS

2 5 77.5 72% 0 3 5+ 90 79% 0 Amrap followed by 2 back off sets of 8 -10%

SPOTO BENCH PRESS SPOTO BENCH PRESS
2 3 77.5 66% 0 5 3 82.5 73% 0
CLEAN AND JERK CLEAN AND JERK
2 2 77.5 79% 0 1 2 90+ WORK UP TO A HEAVY DOUBLE
DAY 3 DAY 3
BACK SQUAT BACK SQUAT

2 3 77.5 77% 0 1 3 90+ WORK UP TO A HEAVY TRIPLE

POWER SNATCH POWER SNATCH
5 1 77.5 75% 0 1 1 90+ WORK UP TO A HEAVY SINGLE
JERK FROM THE RACK JERK FROM THE RACK
3 2 77.5 66% 0 4 2 82.5 80% 0
SNATCH + SNATCH BALANCE+ OVERHEAD SQUAT SNATCH + SNATCH BALANCE+ OVERHEAD SQUAT
5 1 77.5 76% 0 1 1 90+ WORK UP TO A HEAVY SINGLE
DAY 4 DAY 4
BENCH PRESS BENCH PRESS
2 3 77.5 77% 0 1 3 90+ WORK UP TO A HEAVY TRIPLE
DEADLIFT DEADLIFT
2 3 77.5 77% 0 1 3 90+ WORK UP TO A HEAVY TRIPLE
RDL RDL
3 5 77.5 52% 0 6 5 90 57% 0
POWER CLEAN PUSH PRESS POWER CLEAN PUSH PRESS
2 2 77.5 79% 0 1 2 90+ WORK UP TO A HEAVY DOUBLE
 TAKE YOUR NEXT STEP WITH NEXT STEP STRENGTH

SUPERTOTAL BASICS
Name ENTER NAME

WEEK 1 WEEK 2
BASE EXERCISE SETS REPS REL INT INT WEIGHT LOAD EXERCISE SETS REPS REL INT INT WEIGHT EXERCISES MAX
DAY 1 DAY 1 Snatch 0
B SQUAT B SQUAT Clean & Jerk 0

3 3 85 79% 0 4 3 90 83% 0 P/Clean P/Press 0

SNATCH SNATCH B Squat 0
4 1 85 85% 0 3 1 90 90% 0 Bench 0
3 SECOND PAUSE FRONT SQUAT 3 SECOND PAUSE FRONT SQUAT Deadlift 0

3 3 85 54% 0 4 3 90 56% 0
MUSCLE SNATCH MUSCLE SNATCH
4 2 85 77% 0 5 2 90 79% 0 Max calculator reps weight estimate max
DAY 2 DAY 2 0 0 0
PAUSE DEADLIFT PAUSE DEADLIFT
3 3 85 64% 0 4 3 90 66% 0
BENCH PRESS BENCH PRESS

3 3 85 79% 0 4 3 90 83% 0
SPOTO BENCH PRESS SPOTO BENCH PRESS
3 3 85 68% 0 4 3 90 70% 0
CLEAN AND JERK CLEAN AND JERK
4 1 85 85% 0 3 1 90 90% 0
DAY 3 DAY 3
BACK SQUAT BACK SQUAT
4 1 85 85% 0 3 1 90 90% 0
POWER SNATCH POWER SNATCH
6 1 85 75% 0 5 1 90 82% 0
JERK FROM THE RACK JERK FROM THE RACK
5 1 85 75% 0 4 1 90 78% 0
SNATCH + SNATCH BALANCE+ OVERHEAD SQUAT SNATCH + SNATCH BALANCE+ OVERHEAD SQUAT
6 1 85 78% 0 5 1 90 80% 0
DAY 4 DAY 4
BENCH PRESS BENCH PRESS
4 1 85 85% 0 3 1 90 90% 0
DEADLIFT DEADLIFT
4 1 85 85% 0 3 1 90 90% 0
RDL RDL
3 5 85 54% 0 4 5 90 56% 0
POWER CLEAN PUSH PRESS POWER CLEAN PUSH PRESS
4 1 85 85% 0 3 1 90 90% 0
WEEK 3 WEEK 4
SUPER COMPENSATION EXERCISE SETS REPS REL INT INT WEIGHT PERFORMANCE EXERCISE SETS REPS REL INT INT WEIGHT
DAY 1 DAY 1
B SQUAT B SQUAT

2 1 93 95% 0 ONE REP MAX TEST

SNATCH SNATCH
2 1 95 95% 0 ONE REP MAX TEST
3 SECOND PAUSE FRONT SQUAT 3 SECOND PAUSE FRONT SQUAT

2 3 80 50% 0 5 3 90 57% 0
MUSCLE SNATCH MUSCLE SNATCH
3 2 80 74% 0 6 2 90 80% 0
DAY 2 DAY 2
DEADLIFT PAUSE DEADLIFT
2 1 95 95% 0 5 3 90 68% 0
BENCH PRESS BENCH PRESS

2 1 95 95% 0 ONE REP MAX TEST

SPOTO BENCH PRESS SPOTO BENCH PRESS
2 3 85 63% 0 5 3 90 72% 0
CLEAN AND JERK CLEAN AND JERK
2 1 95 95% 0 ONE REP MAX TEST
DAY 3 DAY 3
BACK SQUAT DEADLIFT
2 3 80 70% 0 ONE REP MAX TEST
POWER SNATCH POWER SNATCH
4 1 80 70% 0 ONE REP MAX TEST
JERK FROM THE RACK JERK FROM THE RACK
4 1 80 70% 0 1 1 90+ WORK UP TO A HEAVY SINGLE
SNATCH + SNATCH BALANCE+ OVERHEAD SQUAT SNATCH + SNATCH BALANCE+ OVERHEAD SQUAT
4 1 80 70% 0 1 1 90+ WORK UP TO A HEAVY SINGLE
DAY 4 DAY 4
BENCH PRESS BENCH PRESS
2 3 80 70% 0 3 5+ 90 85% 0 Amrap followed by 2 back off sets of 8 -10%
DEADLIFT BACK SQUAT
2 3 80 70% 0 3 5+ 90 85% 0 Amrap followed by 2 back off sets of 8 -10%
RDL RDL
2 5 80 50% 0 5 5 90 58% 0
POWER CLEAN PUSH PRESS POWER CLEAN PUSH PRESS
2 1 80 80% 0 ONE REP MAX TEST