RPE Training Programs
Complete sample workouts and templates for strength, hypertrophy, and powerlifting
Ready-to-use RPE training programs that you can implement immediately. These programs are designed for different goals and experience levels, providing practical examples of how to structure RPE-based training effectively.
Key Takeaway
These RPE training programs provide structure while maintaining flexibility. Each program includes specific RPE targets, progression guidelines, and practical examples you can adapt to your needs and equipment.
Program Selection Guide
Choose the program that best matches your goals and experience level:
- Beginner RPE Program: For those new to RPE training
- Strength Program: Focus on maximal strength development
- Hypertrophy Program: Optimized for muscle growth
- Powerlifting Program: Competition-focused training
- General Fitness Program: Balanced approach for overall fitness
Beginner RPE Program
Beginner RPE Program
Program Overview
- Duration: 8-12 weeks
- Frequency: 3 days per week
- Focus: Learning RPE, building base strength
- RPE Range: 6-8
- Best for: Beginners to RPE training
Day 1: Upper Body
Push focus
Day 2: Lower Body
Squat focus
Day 3: Full Body
Deadlift focus
Day 1: Upper Body (Push Focus)
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Bench Press | 3 | 8-10 | 7 | 3-4 min |
| Overhead Press | 3 | 8-10 | 7 | 2-3 min |
| Dumbbell Rows | 3 | 10-12 | 6 | 2-3 min |
| Tricep Dips | 2 | 8-12 | 6 | 90 sec |
| Bicep Curls | 2 | 10-12 | 6 | 90 sec |
Day 2: Lower Body (Squat Focus)
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Back Squat | 3 | 8-10 | 7 | 3-4 min |
| Romanian Deadlift | 3 | 8-10 | 7 | 3-4 min |
| Bulgarian Split Squats | 2 | 10-12 each | 6 | 2-3 min |
| Leg Press | 2 | 12-15 | 6 | 2-3 min |
| Calf Raises | 2 | 15-20 | 6 | 90 sec |
Day 3: Full Body (Deadlift Focus)
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Deadlift | 3 | 5-6 | 8 | 4-5 min |
| Incline Bench Press | 3 | 8-10 | 7 | 3-4 min |
| Pull-ups/Lat Pulldowns | 3 | 6-10 | 7 | 2-3 min |
| Walking Lunges | 2 | 12-15 each | 6 | 2-3 min |
| Plank | 2 | 30-60 sec | 6 | 90 sec |
Strength Development Program
Strength Development Program
Program Overview
- Duration: 12-16 weeks
- Frequency: 4 days per week
- Focus: Maximal strength development
- RPE Range: 7-9
- Best for: Intermediate to advanced lifters
Day 1: Squat
Heavy squat focus
Day 2: Bench
Heavy bench focus
Day 3: Deadlift
Heavy deadlift focus
Day 4: Accessory
Supporting exercises
Day 1: Squat Focus
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Back Squat | 4 | 5 | 8 | 4-5 min |
| Front Squat | 3 | 6-8 | 7 | 3-4 min |
| Romanian Deadlift | 3 | 8 | 7 | 3-4 min |
| Bulgarian Split Squats | 3 | 8-10 each | 7 | 2-3 min |
| Leg Curls | 3 | 12-15 | 6 | 2-3 min |
Day 2: Bench Focus
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Bench Press | 4 | 5 | 8 | 4-5 min |
| Overhead Press | 3 | 6-8 | 7 | 3-4 min |
| Incline Dumbbell Press | 3 | 8-10 | 7 | 3-4 min |
| Barbell Rows | 3 | 8-10 | 7 | 3-4 min |
| Tricep Dips | 3 | 8-12 | 6 | 2-3 min |
Hypertrophy Program
Hypertrophy Program
Program Overview
- Duration: 8-12 weeks
- Frequency: 5 days per week
- Focus: Muscle growth and development
- RPE Range: 6-8
- Best for: Intermediate to advanced lifters
Day 1: Chest & Triceps
Push focus
Day 2: Back & Biceps
Pull focus
Day 3: Legs
Lower body focus
Day 4: Shoulders
Shoulder focus
Day 5: Full Body
Compound movements
Day 1: Chest & Triceps
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Bench Press | 4 | 8-10 | 7 | 3-4 min |
| Incline Dumbbell Press | 3 | 10-12 | 7 | 2-3 min |
| Dumbbell Flyes | 3 | 12-15 | 6 | 2-3 min |
| Dips | 3 | 8-12 | 7 | 2-3 min |
| Tricep Pushdowns | 3 | 12-15 | 6 | 90 sec |
| Overhead Tricep Extension | 3 | 12-15 | 6 | 90 sec |
Powerlifting Program
Powerlifting Program
Program Overview
- Duration: 16-20 weeks
- Frequency: 4 days per week
- Focus: Competition preparation
- RPE Range: 6-9
- Best for: Competitive powerlifters
Day 1: Squat
Competition squat
Day 2: Bench
Competition bench
Day 3: Deadlift
Competition deadlift
Day 4: Accessory
Supporting work
Day 1: Competition Squat
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Back Squat (Competition Style) | 5 | 3 | 8 | 4-5 min |
| Pause Squats | 3 | 5 | 7 | 3-4 min |
| Front Squats | 3 | 6-8 | 7 | 3-4 min |
| Romanian Deadlifts | 3 | 8 | 6 | 3-4 min |
| Leg Press | 3 | 12-15 | 6 | 2-3 min |
General Fitness Program
General Fitness Program
Program Overview
- Duration: Ongoing
- Frequency: 3-4 days per week
- Focus: Overall fitness and health
- RPE Range: 5-7
- Best for: General fitness enthusiasts
Day 1: Upper Body
Push and pull
Day 2: Lower Body
Squat and hinge
Day 3: Full Body
Compound movements
Day 4: Conditioning
Cardio and circuits
Day 1: Upper Body
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Bench Press | 3 | 8-10 | 6 | 2-3 min |
| Pull-ups/Lat Pulldowns | 3 | 8-12 | 6 | 2-3 min |
| Overhead Press | 3 | 8-10 | 6 | 2-3 min |
| Dumbbell Rows | 3 | 10-12 | 6 | 2-3 min |
| Tricep Dips | 2 | 10-15 | 5 | 90 sec |
| Bicep Curls | 2 | 12-15 | 5 | 90 sec |
Progression Guidelines
How to Progress with RPE Training
Customization Guidelines
Exercise Substitutions
These programs can be customized based on your equipment and preferences:
- No Barbell: Replace barbell exercises with dumbbell or machine alternatives
- Limited Equipment: Focus on bodyweight and resistance band exercises
- Injury Considerations: Substitute exercises that don't aggravate existing issues
- Time Constraints: Reduce exercises per session while maintaining RPE targets
RPE Adjustments
Adjust RPE targets based on your experience and goals:
- Beginners: Start with RPE 5-6 and gradually increase
- Advanced: Can handle RPE 8-9 for main lifts
- Recovery Issues: Reduce RPE by 1-2 points
- Competition Prep: Periodically push to RPE 9-10
Common Questions
How do I know if I'm using the right RPE?
If you can complete all planned reps with good form and feel like you could do 1-2 more reps (for RPE 8), you're on track. Adjust weights accordingly.
What if I feel stronger/weaker than usual?
That's the beauty of RPE training! Adjust your weights to maintain the target RPE. Don't force yourself to hit specific weights if they don't match your readiness.
How often should I test my 1RM?
With RPE training, you don't need to test 1RM frequently. Test every 8-12 weeks or when you feel significantly stronger.
Conclusion
These RPE training programs provide structure while maintaining the flexibility that makes RPE training so effective. Start with the program that matches your experience level and goals, then customize it based on your equipment, schedule, and preferences.
Remember, the key to success with RPE training is consistency in your ratings and willingness to adjust based on how you feel. Don't be afraid to modify these programs to better suit your needs.
Ready to Start Your RPE Training Program?
Use our advanced RPE calculator to get precise calculations for your training sessions. Track your progress, calculate your 1RM, and optimize your training with data-driven insights.
Start Your RPE Program →