Chosen Undead: A Supertotal Program

This is a supertotal program based on the specifications of Glenn Pendlay olympic weightlifting and powerlifting coach.

The only things given are the main lift's order and the goals of each day. Basically this is my interpretations of the program including progression and accesories

---------------------------------------------------------------------------------

Here is the basic layout of the days:

Day 1: Squat & Bench session / Medium /

Day 2: Snatch & Clean and jerk session / Light /

Day 3: Front Squat & Push press session / Heavy /

Day 4: Snatch & Clean and jerk & Deadlift session / Heavy /

---------------------------------------------------------------------------------

Between the days it is recommended to take a rest day and only work out every second day for optimal recovery.

The first workout is a somewhat heavy powerlifting day where we want the golden middle path between intensity a technique practice. For this day I chose a linear periodization, a classic 5x5. We start with 70% and every week bump up the number by 1-2% ideally. You could go for more but that would mean we reset more frequently. Your choice really.

The second day is a light oly day relly focusing on technique and volume. I would recommend complexes based on the weakness of your lifts. For Snatches I really like Snatch into overhead squats and for Clean and Jerks (from now on CnJ) Clean into Front Squat into press.

Third day is a heavy day where we front squat and push press. You could swap the push press to overhead press it's personal preference. This day will help with both of our goals where we develop leg and pressinf strenght, while we improve our front rack position and overhead strenght. This day we do the topset backoff set method. We do a topset where we do a soft max of 1-3 reps. We basically do around 92-100% of our true max based on how we feel that day. When we backoff we take back 10-15% and do a couple set of threes.

Day 4 is the heavy oly day. We basically go up on the instensity and do around 6-10 singles of 90%+ on both of our lifts

---------------------------------------------------------------------------------

Our accesories will be a push and pull split alternating every day. We purely focus on bodybuilding while trying our most of mimick our 5 main movements as much as possible.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Upright Row (Barbell)

French Press

Leg Extension

Snatch Complex

Clean And Jerk Complex

Pendlay Row

Meadow Row

Face Pull

Preacher Curl (Dumbbell)

Front Squat (Barbell)

Push Press (Barbell)

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Hamstring Curl

Snatch (Barbell)

Clean and Jerk

Wide Grip Lat Pulldown

Shrug (Barbell)

Reverse Pec Deck

Bicep Curl (Barbell)

Single Arm Row (Cable)

Chest Fly (Cable)

Single Arm Rear Delt Cable Fly

0 reviews for Chosen Undead: A Supertotal Program