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10 Week Powerlifting Program (RPE, Meet Prep)

By Kroamatic

Experience
Intermediate (2-3 years)
Time
22 minutes/day | 4 days/week | 10 weeks
Good for
Powerlifting, Gain Strength
Equipment
Barbell, Squat Rack, Flat Bench, Other, Rope Cable Machine, Straight Bar Attachment
Statistics
Average Cardio Intensity
40%
Average Exertion
80%
Description
Source: liftvault.com

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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Workout Overview

Week 1

Day 1: Push

Day 2: Upper

Day 3: Rest

Day 4: Push

Day 5: Rest

Day 6: Full Body

Day 7: Rest


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

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 9 reps, (rest 60s)
RPE 6 -5lbs for the 2nd to last set
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 9 reps, (rest 60s)
RPE 6 Touch and Go -5lbs on 2nd set -10lbs on 4th set
Time between exercises: 60s
Show Alternative Exercises

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 7 reps, (rest 60s)
*Do a competition deadlift 1st set: RPE 7 2nd - 5th set: -5lbs
Time between exercises: 60s
Show Alternative Exercises
Larson Press demonstrationPlay Larson Press demonstration
3 sets, 5 reps, (rest 60s)
RPE 6
Time between exercises: 60s
Show Alternative Exercises
Barbell Pendlay Row demonstrationPlay Barbell Pendlay Row demonstration
3 sets, 8 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Show Alternative Exercises
Bench Press - Powerlifting demonstrationPlay Bench Press - Powerlifting demonstration
1 set, 5 reps, (rest 60s)
+5lbs
Time between exercises: 60s
Show Alternative Exercises

Pit Shark demonstrationPlay Pit Shark demonstration
4 sets, 10 reps, (rest 60s)
Substitute with hack squat or leg press if needed 1st Set: RPE 2nd-3rd set: -10lbs
Time between exercises: 60s
Show Alternative Exercises
Close-Grip Barbell Bench Press
4 sets, 7 reps, (rest 60s)
RPE 6 2nd - 4th set: -5lbs
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
4 sets, 8-12 reps, (rest 60s)
rpe 8
Time between exercises: 60s
Show Alternative Exercises

Full Body

Scroll to top

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 3 reps, (rest 60s)
RPE 6 2nd - 5th set: -10lbs
Time between exercises: 60s
Show Alternative Exercises
Bench Press - Powerlifting demonstrationPlay Bench Press - Powerlifting demonstration
3 sets, 1 reps, (rest 60s)
One hand width narrower than competition grip
Time between exercises: 60s
Tempo: 3/2/X/0
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 3 reps, (rest 60s)
Pause mid-shin for 2-3 secs RPE 6 2nd set - last set: -10lbs from the previous dead
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/18/2020, UTC


Last Updated: 9/12/2020, UTC

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