10 Week Powerlifting Program (RPE, Meet Prep)

By Kroamatic

	Intermediate (2-3 years)
	24 minutes/day \| 4 days/week \| 10 weeks
	Powerlifting, Gain Strength
	Barbell, Squat Rack, Flat Bench, Other, Rope Cable Machine, Straight Bar Attachment Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Rest

Day 4:

Day 4

Day 5:

Rest

Day 6:

Day 6

Day 7:

Rest

Day 1

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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

Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	4 sets	9 reps	60s
2.Barbell Bench Press See Exercise Notes	4 sets	9 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	5 sets	7 reps	60s
2.Larson Press See Exercise Notes	3 sets	5 reps	60s
3.Barbell Pendlay Row See Exercise Notes	3 sets	8 reps	60s
4.Bench Press - Powerlifting See Exercise Notes	1 set	5 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1.Pit Shark See Exercise Notes	4 sets	10 reps	60s
2.Barbell Close-Grip Bench Press See Exercise Notes	4 sets	7 reps	60s
3.Cable Tricep Extension See Exercise Notes	4 sets	8-12 reps	60s

Day 6

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	5 sets	3 reps	60s
2.Bench Press - Powerlifting See Exercise Notes	3 sets	1 reps	60s
3.Barbell Bench Press	3 sets	5 reps	60s
4.Barbell Deadlift See Exercise Notes	4 sets	3 reps	60s

Date Created: 1/18/2020, UTC

Last Updated: 10/28/2021, UTC

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