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Home » Programs » Olympic

12 Week Supertotal Basics Program by Next Step Strength

Last updated April 18, 2020
Recommended by Lift Vault: Recommended

Experience level: Beginner, Intermediate

Weeks: 12

Periodization: Block Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, SuperTotal

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…]

Filed Under: 12 Week Programs, Olympic, Powerlifting Program, SuperTotal
Tagged With: 12 Week Workout Plan, 4 Day Workout Plan
Squat frequency: 4
Bench press frequency: 2
Deadlift frequency: 2

SuperTotal Program (17 Weeks) by Brian Simmons

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 17

Periodization: Block Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, SuperTotal

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 17 week program for SuperTotal training designed by Brian Simmons. As a quick reminder, SuperTotal training combines the power lifts (squat, bench press, and deadlift) with Olympic lifts (snatch and clean & jerk). So it really requires well-rounded athleticism from the lifter. There’s a video at the bottom of this post that discusses SuperTotal training in more depth if you’re interested. [Read more…]

Filed Under: 17 Week Programs, Olympic, Powerlifting Program, Programs, SuperTotal
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1

10 Week Squat Program (High Volume) by Greg Everett

Last updated April 18, 2020
Experience level: Advanced, Intermediate

Weeks: 10

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Olympic Weightlifting, Peaking


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. [Read more…]

Filed Under: 10 Week Programs, 10 Week Squat Programs, Lift Specific Program, Olympic, Programs, Squat Program
Tagged With: 10 Week Workout Plan, 6 Day Workout Plan
Squat frequency: 6


Tim Swords 7 Week Squat Program Spreadsheet

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 7

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Olympic Weightlifting, Peaking, Powerlifting

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Tim Swords is an olympic weightlifting coach and this is a 7 week squat program he employs. It can be used for the front squat or the back squat. These spreadsheets are based off of an interpretation of his work and are not officially endorsed or associated with him in any way. [Read more…]

Filed Under: 7 Week Programs, 7 Week Squat Programs, Lift Specific Program, Olympic, Programs, Squat Program
Tagged With: 3 Day Workout Plan
Squat frequency: 3


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