This 17 week Super Total program was designed by Brian Simmons and includes a peaking period for those getting ready for a powerlifting meet. 

EXPERIENCE LEVEL: INTERMEDIATE 
WEEKS: 17 
PERIODIZATION: BLOCK PERIODIZATION 
MEET PREP PROGRAM: YES 
PROGRAM GOAL: PEAKING, SUPERTOTAL 
USES RPE: NO 
USES 1RM PERCENTAGE(%): YES 

Where to get it / Who made it?

Brian Simmons made this program and there is a spreadsheet for it below. 

Length of Program

17 weeks

Goal of the program/ Does it use RPE

Powerlifting/ Supertotal/ Peaking

Who’s it for?

Intermediate 

How does the program work?

Another very straightforward programming design. It’ separated into 3 training blocks and is designed to end in a taper ad peak. The goal of the first or base block is to improve muscular endurance and recovery unlike other programs that have a hypertrophy base focus). 

The second block is designed to focus on hypertrophy and the technique of each lift. Unlike the first block there is very little cardio and a focus on volume and accessory movements. 

And finally, the last block is designed to focus on maximal strength - this is where volume tapers and you wor up to 1 rm’s on each lift. 

Accessory movements

Programmed in

Spreadsheet for the program

https://docs.google.com/spreadsheets/d/1dRA8LuY8s4IBeHfKRazN6zji7IzqACoTC0A9WFNNJW0/edit?usp=sharing