Brian Simmons — original seventeen-week SuperTotal

Train four workouts a week in order through Base, Structure and Peak. Set separate maxima for each block and choose any variation maxima before lifting. After Base, take one week off barbell training unless the cardio and readiness review supports skipping it. In Base minute work, rotate the movements, starting one complete movement or complex each minute and finishing within that minute; reach rep goals with sound technique. You may add heavy singles after clean minute work if planned beforehand, stopping after one miss. Follow each block’s bench-pause instructions and reset deadlifts between Peak reps. A plus sign allows one extra set or a heavier weight you choose when readiness and technique permit. In Structure, follow the reps-in-reserve targets and pair movements with little rest. Choose pairing, pause lengths and positions where these are not specified. For Olympic-lift tests, choose weight increases beforehand, repeat invalid attempts and increase after valid ones until the miss limit; stop and review if you reach twenty attempts. In Peak weightlifting, increase by five percentage points after valid lifts through ninety percent, then by two-and-a-half points; choose attempts beforehand and repeat invalid lifts. Keep heavy powerlifting singles below their caps, base back-offs on the single you actually lifted, avoid misses and reduce by five percentage points if reps grind. After the week-eight max-rep work, choose the next training maximum using a four-percent adjustment per rep above or below four. Plan opener weights, maximum tests and the five final sequences of three attempts. The final rest workout includes fifteen minutes of empty-bar practice and nutrition guidance.

• Back extension bench
• Barbell
• Cable stack
• Cycle trainer
• Dumbbells
• Flat bench
• Glute-ham developer
• Kettlebells
• Parallel bars
• Pull-up bar
• Reverse hyperextension bench
• Rowing ergometer
• Squat rack
• Stable exercise step
• Weight sled