Free · No signup · Shareable

Plan your five-lift training block

Combine squat, bench, deadlift, snatch and clean-and-jerk work in one program.

1starter program

4weeks of training

3guides

$0no account needed

Start with a complete training block

4 weeks · 4 days a week

A complete editable training block with explicit weekly progression.

16 sessions · 225 working sets

4 min read

Add the snatch and clean and jerk to your powerlifting training. Learn which variations to start with, what loads to use and how often to train them.

5 min read

Program the squat, bench, deadlift, snatch and clean and jerk in one week. Get a sample 4-day plan, loads, sets and a weekly progression that works.

5 min read

A supertotal adds your best squat, bench, deadlift, snatch and clean and jerk. Learn how to test all five lifts, pick attempts and set a baseline.

Open a starter program or begin blank. Every week, day and exercise stays editable.

Set exercises, variations, sets, reps, load, percentage, RPE and rest for each row.

Share saves a snapshot and returns a short link. Anyone can open and adapt their own copy.

Is supertotal.ing free?

Yes. The builder, the starter programs and sharing are free, with no account. supertotal.ing is one of the free tools by iTrain.

How long should a supertotal program be?

Most starter blocks here run 4 weeks with a clear change each week. Research on resistance training supports 2 or more sessions a week per muscle group; see the 2016 frequency meta-analysis and the ACSM physical activity guidelines.

How do I share a program?

Press Share in the builder. It saves a snapshot and returns a short link. Anyone with the link can open the program and save their own version.