RPE vs. REPS Recommendation Chart

General Guidelines - RPE vs.
REPS Recommendation
1 REP 2 REPS 3 REPS 4 REPS
@10 100.0% 95.9% 93.0% 90.2%
@9.5 98.0% 94.5% 91.6% 88.9%
@9 95.9% 93.0% 90.2% 87.6%
@8.5 94.5% 91.6% 88.9% 86.4%
@8 93.0% 90.2% 87.6% 85.2%
@7.5 91.6% 88.9% 86.4% 84.0%
@7 90.2% 87.6% 85.2% 82.8%
@6.5 88.9% 86.4% 84.0% 81.7%
@6 88.0% 85.0% 83.0% 80.0%
@sub6 86.0% 83.0% 81.0% 78.0%
(enter training
1RM below)
0 SQ:
0 BP:
0 DL:
A:A:First
@sub6 off I is
havea rating that's
a chart abovejustthat
barely
willbelow
give youan @6 set,
a rough FAQ
Something that you could lift for
estimate of what percentage will equate more than 4 more
to an RPE reps.
basedif
So
you could've
given set. Once squatted
you have405x10,
a rough youQ:
butidea of
What
only
what
is @sub6?
didweight
405x3, you
you'll
end up at, start warming up. Keep your can normal
rate thatwarm
set (@sub6).
ups until
Q: get
you My tofirst
yourtraining day asks
first planned set, me to undershoot..
if you complete a squat set
go ahead
of (5 Reps
and add weight until you reach the goal. If you feel tooI
at an RPE of @sub6). What do I do? How do
fatigued from hitting multiple setsknow beforewhat weight
the goal for to
theuse?
day,
feel free to take off one backdown set of volume for that day.
Q: Can I use A:
this program
It is leading
not advised intois my
as this competition?
intended to be an
offseason/building program, not for testing.
A:Q: Which
The accessory
accessory lifts
lifts are should
meant I pick after
to compliment my
your main
main
lifts. Pick movements/exercises that you enjoy! Exercises that lifts?
A: As long as you have the same training days don't consistently
cause pain.
throughout the week you will see progress. Changing days
around is not advised! You're Q:supposed
Can I replace "X"the
to have with "Y"?
training
sessions setup so that specific days feel great! and others A: my
No
don't. ThisQ: Can I move
program is made mytotraining
accountdays around
for day to daytofatigue.
fit
If you're not consistently doing the same day training schedule?
on the
same exact day during the week, it will not be optimal.
vs. REPS Recommendation Chart (Equated to percentages)
5 REPS 6 REPS 7 REPS 8 REPS 9 REPS 10 REPS
87.6% 85.2% 82.8% 80.5% 78.3% 76.2%
86.4% 84.0% 81.7% 79.4% 77.3% 74.7%
85.2% 82.8% 80.5% 78.3% 76.2% 73.2%
84.0% 81.7% 79.4% 77.3% 74.7% 72.0%
82.8% 80.5% 78.3% 76.2% 73.2% 70.7%
81.7% 79.4% 77.3% 74.7% 72.0% 69.5%
80.5% 78.3% 76.2% 73.2% 70.7% 68.1%
79.4% 77.3% 74.7% 72.0% 69.5% 66.9%
78.0% 76.0% 73.0% 71.0% 68.0% 66.0%
76.0% 74.0% 71.0% 69.0% 66.0% 64.0%
Please enter data only in empty cells, do not replace active cells.
PLEASE DOWNLOAD THE .xls FILE TO EDIT.
FAQ A: I wrote this to help people get an understanding for RPE based
training, while still having a bulk of the work be percentage based.
While this is Q: Why to should I usefocused
this program over "Z" program?
A: As long aswritten
you have bethe"volume
same training withconsistently
days submaximal loads" the
throughout
thetopweek
set RPE worksee
you will willprogress.
show progress
Changingoverdays
the course
aroundofis the not 8advised!
weeks.
You're supposed to have the training sessions setup so that specific
days feel great! and others don't. This program is made to account for
A: So,Q:the
day Can dayI move
to first week
fatigue.my Iftraining
is pre-written..
you're notdays
thataround to
setup seems
consistently fit my
doing totheschedule?
be the most
same day
efficient
training for
on getting
the sametheexact
sessionsday done.
during You
the can
week,move
it allnot
will of the
be training
optimal.
Q: Doback
days I haveonetoday do if'Day
you 1want.
- DayBut5' keeping
in order? Does
the rest it all need
days to be
in between
each session the same. (make sure you're getting done chronologically?
the same amount of
Q: Chance,rest days
I only in between
want to bench each3x session as what of
a week instead I had
4x.setup)
Can I
A: Sure! Take off the bench press work onstill
Dayrun this program?
3! (after the squat
work) and continue the program as written!
PBCP HR SUBMAX (WEEK 1)
(SUNDAY)
Exercise Weight S x R RPE Exercise
Competition Squat 1 x 5 @sub6 SQ 0 2 Ct. Pause Bench Pre
0 3 x 8 SQ 0
2 Ct. Pause Bench Press 4 x 6 @sub6 BP 0 Conventional Deadli
Any Tricep 3 x 15 LOW 0
Any Bicep 3 x 10 LOW 0 Any Lats
0 Any Lats
0 Any Hamstring
0
0
0
0

DAY 1
Competition Squat 1 x 5 @sub6 SQ 0 2 Ct. Pause Bench Pre
0 3 x 8 SQ 0
0 Any Lats
0 Any Hamstring
0
0
0
0

DAY 1
Exercise Weight SxR RPE Exercise
Competition Squat 1x5 @6 SQ 0 2 Ct. Pause Bench Pre
0 3x8 SQ 0
2 Ct. Pause Bench Press 4x6 @sub6 BP 0 Conventional Deadli
0 Any Lats
0 Any Hamstring
0
0
0
0

DAY 1
Competition Squat 1 x 5 @6 SQ 0 2 Ct. Pause Bench Pre
0 3 x 8 SQ 0
0 Any Lats
0 Any Hamstring
0
0
0
0
(MONDAY) (WEDNE
Exercise Weight Sx R RPE Exercise
2 Ct. Pause Bench Press 1x 5 @sub6 BP 0 Competition Squat
0 4x 5 BP 0
Conventional Deadlif 1x 4 @sub6 DL 0 2 Ct. Pause Bench Press
0 3x 4 DL 0 Any Tricep
Any Lats 3x 12 MED 0 Any Lats
Any Lats 4x 10 LOW 0
Any Hamstring 3x 10 LOW 0
0
0
0
0
DAY 2 DAY
2 Ct. Pause Bench Press 1x 5 @sub6 BP 0 Competition Squat
0 4x 5 BP 0
0
0
0
0
DAY 2 DAY
2 Ct. Pause Bench Press 1x5 @6 BP 0 Competition Squat
0 4x5 BP 0
Conventional Deadlif 1 x 4 @6 DL 0 2 Ct. Pause Bench Press
0 3 x 4 DL 0 Any Tricep
Any Lats 3 x 12 MED 0 Any Lats
Any Lats 4 x 10 LOW 0
Any Hamstring 3 x 10 LOW 0
0
0
0
0
DAY 2 DAY
2 Ct. Pause Bench Press 1x 5 @6 BP 0 Competition Squat
0 4x 5 BP 0
Conventional Deadlif 1x 4 @6 DL 0 2 Ct. Pause Bench Press
0
0
0
0
(WEDNESDAY) (FRIDAY)
rcise Weight S x R RPE Exercise Weight
tion Squat 1 x 3 @sub6 SQ 0 2 Ct. Pause Bench Press
0 3 x 6 SQ 0 0
Bench Press 0 5 x 4 BP 0 Any Tricep
Tricep 3 x 15 HIGH 0 Any Tricep
Lats 3 x 15 LOW 0
0
0
0
0
0
0
DAY 3 DAY 4
0 3 x 6 SQ 0 0
Lats 3 x 15 LOW 0
0
0
0
0
0
0
DAY 3 DAY 4
rcise Weight SxR RPE Exercise Weight
tion Squat 1x3 @6 SQ 0 2 Ct. Pause Bench Press
0 3x6 SQ 0 0
Bench Press 0 5x4 BP 0 Any Tricep
Lats 3 x 15 LOW 0
0
0
0
0
0
0
DAY 3 DAY 4
tion Squat 1 x 3 @6 SQ 0 2 Ct. Pause Bench Press
0 3 x 6 SQ 0 0
Lats 3 x 15 LOW 0
0
0
0
0
0
0
RIDAY) (SATURDAY)
Sx R RPE Exercise Weight S x R RPE
1x 3 @6 BP 0 Competition Squat 1 x 5 @6
6x 5 BP 0 0 5 x 5
3x 12 HIGH 0 Competition Deadlif 0 3 x 3
3x 10 LOW 0 Any Quad 3 x 10 LOW
0 Any Hamstring 3 x 10 LOW
0
0
0
0
0
0
DAY 4 DAY 5
6x 5 BP 0 0 5 x 5
0
0
0
0
0
0
DAY 4 DAY 5
SxR RPE Exercise Weight SxR RPE
1x3 @7 BP 0 Competition Squat 1x5 @7
6x5 BP 0 0 5x5
3 x 12 HIGH 0 Competition Deadlif 0 3x3
3 x 10 LOW 0 Any Quad 3 x 10 LOW
0
0
0
0
0
0
DAY 4 DAY 5
6x 5 BP 0 0 5 x 5
0
0
0
0
0
0
SQ 0
SQ 0
DL 0
LOW 0
LOW 0
0
0
0
0
0
0
SQ 0
SQ 0
DL 0
LOW 0
LOW 0
0
0
0
0
0
0
SQ 0
SQ 0
DL 0
LOW 0
LOW 0
0
0
0
0
0
0
SQ 0
SQ 0
DL 0
LOW 0
LOW 0
0
0
0
0
0
0
DAY 1
0 4 x 7 SQ 0
2 Ct. Pause Bench Press 5 x 5 @sub6 BP 0 Competition Deadlif
0 Any Lats
0 Any Hamstring
0
0
0
0

DAY 1
0 4 x 7 SQ 0
0 Any Lats
0 Any Hamstring
0
0
0
0

DAY 1
Competition Squat 1x4 @7 SQ 0 2 Ct. Pause Bench Pre
0 4x7 SQ 0
2 Ct. Pause Bench Press 5x5 @sub6 BP 0 Competition Deadlif
0 Any Lats
0 Any Hamstring
0
0
0
0

DAY 1
0 4 x 7 SQ 0
2 Ct. Pause Bench Press 5 x 5 @sub6 BP 0 Competition Deadlif
0 Any Lats
0 Any Hamstring
0
0
0
0
DAY 2 DAY
0 5x 5 BP 0
Competition Deadlif 1x 3 @sub6 DL 0 2 Ct. Pause Bench Press
0
0
0
0
DAY 2 DAY
0 5x 5 BP 0
0
0
0
0
DAY 2 DAY
2 Ct. Pause Bench Press 1x4 @7 BP 0 Competition Squat
0 5x5 BP 0
Competition Deadlif 1 x 3 @6 DL 0 2 Ct. Pause Bench Press
0 4 x 3 DL 0 Any Tricep
Any Lats 3 x 12 MED 0 Any Lats
Any Lats 4 x 10 LOW 0
Any Hamstring 3 x 10 LOW 0
0
0
0
0
DAY 2 DAY
0 5x 5 BP 0
Competition Deadlif 1x 3 @6 DL 0 2 Ct. Pause Bench Press
0
0
0
0
DAY 3 DAY 4
0 4 x 5 SQ 0 0
Lats 3 x 15 LOW 0
0
0
0
0
0
0
DAY 3 DAY 4
0 4 x 5 SQ 0 0
Lats 3 x 15 LOW 0
0
0
0
0
0
0
DAY 3 DAY 4
rcise Weight SxR RPE Exercise Weight
tion Squat 1x1 @6 SQ 0 2 Ct. Pause Bench Press
0 4x5 SQ 0 0
Bench Press 0 6x3 BP 0 Any Tricep
Lats 3 x 15 LOW 0
0
0
0
0
0
0
DAY 3 DAY 4
tion Squat 1 x 1 @6 SQ 0 2 Ct. Pause Bench Press
0 4 x 5 SQ 0 0
Lats 3 x 15 LOW 0
0
0
0
0
0
0
DAY 4 DAY 5
7x 5 BP 0 0 6 x 4
3x 12 HIGH 0 Competition Deadlif 1 x 2 @6
3x 10 LOW 0 Competition Deadlif 0 3 x 2
0 Any Quad 3 x 10 LOW
0
0
0
0
0
DAY 4 DAY 5
7x 5 BP 0 0 6 x 4
0
0
0
0
0
DAY 4 DAY 5
SxR RPE Exercise Weight SxR RPE
1x2 @7 BP 0 Competition Squat 1x4 @8
7x5 BP 0 0 6x4
3 x 12 HIGH 0 Competition Deadlif 1 x 2 @7
3 x 10 LOW 0 Competition Deadlif 0 3 x 2
0
0
0
0
0
DAY 4 DAY 5
7x 5 BP 0 0 6 x 4
0
0
0
0
0
SQ 0
SQ 0
DL 0
DL 0
LOW 0
LOW 0
0
0
0
0
0
SQ 0
SQ 0
DL 0
DL 0
LOW 0
LOW 0
0
0
0
0
0
SQ 0
SQ 0
DL 0
DL 0
LOW 0
LOW 0
0
0
0
0
0
SQ 0
SQ 0
DL 0
DL 0
LOW 0
LOW 0
0
0
0
0
0

RPE vs. REPS Recommendation Chart

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

RPE vs. REPS Recommendation Chart

Uploaded by

Copyright:

Available Formats

General Guidelines - RPE vs.

PLEASE DOWNLOAD THE .xls FILE TO EDIT.

PBCP HR SUBMAX (WEEK 2)

PBCP HR SUBMAX (WEEK 3)

PBCP HR SUBMAX (WEEK 4)

PBCP HR SUBMAX (WEEK 6)

PBCP HR SUBMAX (WEEK 7)

PBCP HR SUBMAX (WEEK 8)

You might also like