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10 Week Powerlifting Program (RPE, Meet Prep)

By Kroamatic

Experience
Intermediate (2-3 years)
Time
32 minutes/day | 4 days/week | 10 weeks
Good for
Men's Gain Strength, Men's Powerlifting
Equipment
Barbell, Bench, Cable, Other
Description

Created and shared by Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10).

It follows a pretty standard approach of benching 3x per week, squatting 2x per week, and deadlifting 1x per week (deadlifting 2x weekly if you count paused deadlifts – which I would). Some variations on the competition lifts are included, along with minor accessory work. As this is primarily a meet prep program, there isn’t a ton of exercise variation and the bulk of the work is on competition lifts and close variants.

It is RPE based, so it’s important to familiarize yourself with the principles of RPE before running the program. If you’ve never run an RPE program before, don’t be intimidated. You’ll probably misjudge some RPE’s at first, but you’ll get the hang of it after a training cycle and after that it can be a helpful way to train.

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Week 1

Warm-up


Movement            Sets    Breaths

90/90 Hemibridge with reach    2    10

Modified Bear Plank        2    10

Adductor Iso Hold        2    10

Split Squat Iso Hold        2    5/side


Take big breaths and on the breath out breathe like youre trying to fog up a window. When you breathe out that's when you should be focusing on using your abs to pull your ribs down

RP what?

RPE stands for Rate of Perceived Exertion, or basically how hard a particular set felt. It’s fairly common to hear people tell about an “easy triple” or a single they really had to grind out. These terms are fairly ambiguous and will likely mean different things to different people. We use a numerical scale from one to ten based on how hard a set feels. Each number on the scale has a specific meaning. RPEs below 7 are usually for warm-up sets and restoration work. The benefit of using an RPE is that it gives you the ability to be much more exact with how the weights felt. It might seem cumbersome at first to rate each set on a number scale, but you’ll quickly become used to it and able to use it comfortably.


Refer to this pic: https://articles.reactivetrainingsystems.com/wp-content/uploads/2015/11/RPE-chart.png

ExerciseSetsRepsRest
1. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration

RPE 6 -5lbs for the 2nd to last set
4960s
2. Barbell Bench Press
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration

RPE 6 Touch and Go -5lbs on 2nd set -10lbs on 4th set
4960s

ExerciseSetsRepsRest
1. Pit Shark
Pit Shark demonstrationPlay Pit Shark demonstration

Substitute with hack squat or leg press if needed 1st Set: RPE 2nd-3rd set: -10lbs
41060s
2. Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press

RPE 6 2nd - 4th set: -5lbs
4760s
3. Cable Tricep Extension
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration

rpe 8
48 - 1260s

Date Created: 1/18/2020, UTC


Last Updated: 9/12/2020, UTC

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