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10 Week Powerlifting Program (RPE, Meet Prep)
Workout Overview
Week 1
Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Rest | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Muscle Group(s): None... | Day 7: Rest |
Next Week
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
Day 1
Scroll to topRP 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 | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 9 reps | 60s | RPE 6
-5lbs for the 2nd to last set |
| 2. Barbell Bench Press | 4 sets | 9 reps | 60s | RPE 6
Touch and Go
-5lbs on 2nd set
-10lbs on 4th set |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 7 reps | 60s | *Do a competition deadlift
1st set: RPE 7
2nd - 5th set: -5lbs |
| 2. Larson Press | 3 sets | 5 reps | 60s | RPE 6 |
| 3. Pendlay Row | 3 sets | 8 reps | 60s | RPE 7 |
| 4. Bench Press - Powerlifting | 1 set | 5 reps | 60s | +5lbs |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Pit Shark | 4 sets | 10 reps | 60s | Substitute with hack squat or leg press if needed
1st Set: RPE
2nd-3rd set: -10lbs |
2. Close-Grip Barbell Bench Press ▶ | 4 sets | 7 reps | 60s | RPE 6
2nd - 4th set: -5lbs |
3. Cable Tricep Extension ▶ | 4 sets | 8 - 12 reps | 60s | rpe 8 |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 reps | 60s | RPE 6
2nd - 5th set: -10lbs |
| 2. Bench Press - Powerlifting | 3 sets | 1 reps | 60s | One hand width narrower than competition gripTempo: 3/2/X/0 |
| 3. Barbell Bench Press | 3 sets | 5 reps | 60s | |
| 4. Barbell Deadlift | 4 sets | 3 reps | 60s | Pause mid-shin for 2-3 secs
RPE 6
2nd set - last set: -10lbs from the previous dead |
Week 2
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 9 reps | 60s | RPE 6
+10lbs
-5lbs for the 2nd to last set |
| 2. Barbell Bench Press | 4 sets | 9 reps | 60s | RPE 6
Touch and Go
+10lbs
-5lbs on 2nd set
-10lbs on 4th set |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 7 reps | 60s | *Do a competition deadlift
+10lbs
1st set: RPE 7
2nd - 5th set: -5lbs |
| 2. Barbell Bench Press | 1 set | 5 reps | 60s | RPE 6
Paused |
| 3. Larson Press | 3 sets | 5 reps | 60s | RPE 6 |
| 4. Pendlay Row | 3 sets | 8 reps | 60s | RPE 7 |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Pit Shark | 4 sets | 10 reps | 60s | Substitute with hack squat or leg press if needed
+10lbs
1st Set: RPE
2nd-3rd set: -10lbs |
| 2. Close-Grip Barbell Bench Press▶ | 4 sets | 7 reps | 60s | RPE 6
2nd - 4th set: -5lbs |
| 3. Cable Tricep Extension▶ | 4 sets | 8 - 12 reps | 60s | RPE 8 |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 reps | 60s | RPE 6
2nd - 5th set: -10lbs |
| 2. Bench Press - Powerlifting | 3 sets | 1 reps | 60s | One hand width narrower than competition gripTempo: 3/2/X/0 |
| 3. Barbell Bench Press | 3 sets | 5 reps | 60s | x5@6, x5@7, x5@8, strip off 5% from @8 |
| 4. Barbell Deadlift | 4 sets | 3 reps | 60s | Pause mid-shin for 2-3 secs
RPE 6
2nd set - last set: -10lbs from the previous dead |
Week 3
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 8 reps | 60s | RPE 6
+5-10lbs
-5lbs for the 2nd to last set |
| 2. Barbell Bench Press | 5 sets | 8 reps | 60s | RPE 6
Touch and Go
+5-10lbs |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 7 reps | 60s | *Do a competition deadlift
+5-10lbs |
| 2. Barbell Bench Press | 1 set | 5 reps | 60s | Paused |
| 3. Larson Press | 4 sets | 5 reps | 60s | |
| 4. Pendlay Row | 3 sets | 8 reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Pit Shark | 5 sets | 10 reps | 60s | Substitute with hack squat or leg press if needed |
| 2. Close-Grip Barbell Bench Press▶ | 5 sets | 7 reps | 60s | RPE 6
One hand width narrower than competition grip
2nd - 4th set: -5lbs |
| 3. Cable Tricep Extension▶ | 4 sets | 8 - 12 reps | 60s | RPE 8 |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 reps | 60s | RPE 6
Aim to add 5-10lbs from week 2Tempo: 3/2/X/0 |
| 2. Bench Press - Powerlifting | 3 sets | 1 reps | 60s | RPE 6Tempo: 3/2/X/0 |
| 3. Barbell Bench Press | 3 sets | 5 reps | 60s | x5@6, x5@7, x5@8, strip off 5% from @8 |
| 4. Barbell Deadlift | 5 sets | 3 reps | 60s | Pause mid-shin for 2-3 secs
Aim to add 5-10lbs from week 2 |
Week 4
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 8 reps | 60s | |
| 2. Barbell Bench Press | 5 sets | 8 reps | 60s | Touch and Go |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 6 reps | 60s | *Do a competition deadlift
+5-10lbs |
| 2. Barbell Bench Press | 1 set | 5 reps | 60s | Paused |
| 3. Larson Press | 4 sets | 5 reps | 60s | RPE 6 |
| 4. Pendlay Row | 3 sets | 8 reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Pit Shark | 5 sets | 10 reps | 60s | Substitute with hack squat or leg press if needed
RPE 7 |
| 2. Close-Grip Barbell Bench Press▶ | 5 sets | 7 reps | 60s | RPE 6
One hand width narrower than competition grip
2nd - 4th set: -5lbs |
| 3. Cable Tricep Extension▶ | 4 sets | 8 - 12 reps | 60s | RPE 8 |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 reps | 60s | Tempo: 3/2/X/0 |
| 2. Bench Press - Powerlifting | 3 sets | 1 reps | 60s | Tempo: 3/2/X/0 |
| 3. Barbell Bench Press | 3 sets | 5 reps | 60s | x5@6, x5@7, x5@8, strip off 5% from @8 |
| 4. Barbell Deadlift | 5 sets | 3 reps | 60s | Pause at mid shin level for 2-3 secs |
Week 5
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 7 reps | 60s | Aim to add 5-10lbs from week 4 |
| 2. Barbell Bench Press | 5 sets | 7 reps | 60s | Touch and Go
Aim to add 5-10lbs from week 4 |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 5 reps | 60s | Aim to add 5-10lbs from week 4 |
| 2. Barbell Bench Press | 1 set | 4 reps | 60s | RPE 6 |
| 3. Larson Press | 4 sets | 5 reps | 60s | RPE 6 |
| 4. Pendlay Row | 3 sets | 8 reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Pit Shark | 5 sets | 10 reps | 60s | Substitute with hack squat or leg press if needed
RPE 7 |
| 2. Close-Grip Barbell Bench Press▶ | 5 sets | 6 reps | 60s | RPE 6
One hand width narrower than competition grip |
| 3. Cable Tricep Extension▶ | 4 sets | 8 - 12 reps | 60s | RPE 8 |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 reps | 60s | RPE 7
Aim to add 5-10lbs from week 4Tempo: 3/2/X/0 |
| 2. Bench Press - Powerlifting | 3 sets | 1 reps | 60s | RPE 7Tempo: 3/2/X/0 |
| 3. Barbell Bench Press | 3 sets | 5 reps | 60s | x5@6, x5@7, x5@8, strip off 5% from @8 |
| 4. Barbell Deadlift | 5 sets | 3 reps | 60s | RPE 7
Pause at mid shin level for 2-3 secs
Aim to add 5-10lbs from week 4 |
Week 6
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 7 reps | 60s | |
| 2. Barbell Bench Press | 5 sets | 7 reps | 60s | Touch and Go |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 5 reps | 60s | Aim to add 5-10lbs from week 4 |
| 2. Barbell Bench Press | 1 set | 4 reps | 60s | RPE 6 |
| 3. Larson Press | 4 sets | 5 reps | 60s | RPE 6 |
| 4. Pendlay Row | 3 sets | 8 reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Pit Shark | 5 sets | 10 reps | 60s | Substitute with hack squat or leg press if needed |
| 2. Close-Grip Barbell Bench Press▶ | 5 sets | 6 reps | 60s | One hand width narrower than competition grip |
| 3. Cable Tricep Extension▶ | 4 sets | 8 - 12 reps | 60s | RPE 8 |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 reps | 60s | RPE 7
Aim to add 5-10lbs from week 4Tempo: 3/2/X/0 |
| 2. Bench Press - Powerlifting | 3 sets | 1 reps | 60s | RPE 7Tempo: 3/2/X/0 |
| 3. Barbell Bench Press | 3 sets | 5 reps | 60s | x5@6, x5@7, x5@8, strip off 5% from @8 |
| 4. Barbell Deadlift | 5 sets | 3 reps | 60s | RPE 7
Pause at mid shin level for 2-3 secs
Aim to add 5-10lbs from week 4 |
Week 7
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 7 reps | 60s | |
| 2. Barbell Bench Press | 5 sets | 7 reps | 60s | Touch and Go |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 5 reps | 60s | Aim to add 5-10lbs from week 4 |
| 2. Barbell Bench Press | 1 set | 3 reps | 60s | Competition = Paused |
| 3. Larson Press | 4 sets | 5 reps | 60s | RPE 6 |
| 4. Pendlay Row | 3 sets | 8 reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Pit Shark | 5 sets | 8 reps | 60s | Substitute with hack squat or leg press if needed
RPE 7 |
| 2. Close-Grip Barbell Bench Press▶ | 5 sets | 6 reps | 60s | One hand width narrower than competition grip |
| 3. Cable Tricep Extension▶ | 4 sets | 8 - 12 reps | 60s | RPE 8 |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 2 reps | 60s | RPE 7
Tempo: 3/2/X/0 |
| 2. Bench Press - Powerlifting | 3 sets | 1 reps | 60s | RPE 7Tempo: 3/2/X/0 |
| 3. Barbell Bench Press | 3 sets | 5 reps | 60s | x5@6, x5@7, x5@8, strip off 5% from @8 |
| 4. Barbell Deadlift | 6 sets | 2 reps | 60s | RPE 8
Pause at mid shin level for 2-3 secs |
Week 8
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 7 reps | 60s | |
| 2. Barbell Bench Press | 5 sets | 7 reps | 60s | Touch and Go |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 5 reps | 60s | |
| 2. Barbell Bench Press | 1 set | 3 reps | 60s | Competition = Paused |
| 3. Larson Press | 4 sets | 5 reps | 60s | RPE 6 |
| 4. Pendlay Row | 3 sets | 8 reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Pit Shark | 5 sets | 8 reps | 60s | Substitute with hack squat or leg press if needed |
| 2. Close-Grip Barbell Bench Press▶ | 5 sets | 6 reps | 60s | One hand width narrower than competition grip |
| 3. Cable Tricep Extension▶ | 4 sets | 8 - 12 reps | 60s | RPE 8 |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 1 reps | 60s | RPE 7
Competition squat |
| 2. Barbell Squat | 4 sets | 2 reps | 60s | -10lbs from competition squatTempo: 3/2/X/0 |
| 3. Barbell Pause Squat | 3 sets | 1 reps | 60s | 2 secs pauseTempo: 3/2/X/0 |
| 4. Barbell Bench Press | 3 sets | 5 reps | 60s | x5@6, x5@7, x5@8, strip off 5% from @8
Competition bench |
| 5. Barbell Deadlift | 6 sets | 2 reps | 60s | RPE 8
Pause at mid shin level for 2-3 secs |
Week 9
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 7 reps | 60s | |
| 2. Barbell Bench Press | 4 sets | 7 reps | 60s | Touch and Go |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 5 reps | 60s | RPE 9 |
| 2. Barbell Bench Press | 1 set | 3 reps | 60s | Competition = Paused
RPE 9 |
| 3. Larson Press | 4 sets | 5 reps | 60s | RPE 7 |
| 4. Pendlay Row | 3 sets | 8 reps | 60s | RPE 7 |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Close-Grip Barbell Bench Press▶ | 5 sets | 5 reps | 60s | |
| 2. Cable Tricep Extension▶ | 4 sets | 8 - 12 reps | 60s | RPE 8 |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 1 reps | 60s | RPE 8
Competition squat |
| 2. Barbell Squat | 4 sets | 2 reps | 60s | RPE 8Tempo: 3/2/X/0 |
| 3. Barbell Pause Squat | 3 sets | 1 reps | 60s | 2 secs pauseTempo: 3/2/X/0 |
| 4. Barbell Bench Press | 3 sets | 5 reps | 60s | x5@6, x5@7, x5@8, strip off 5% from @8
Competition bench |
| 5. Barbell Deadlift | 5 sets | 1 reps | 60s | RPE 6 |
MEET WEEK
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 1, 7, 7, 7 reps | 60s | Set 1: RPE 6
Set 2 - last: RPE 8 |
| 2. Barbell Bench Press | 4 sets | 7 reps | 60s | RPE 8
Touch and Go |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 5 reps | 60s | RPE 6 |
| 2. Barbell Bench Press | 1 set | 3 reps | 60s | Competition = Paused
RPE 8 |
| 3. Larson Press | 4 sets | 5 reps | 60s | RPE 7 |
MEET
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 1 reps | 60s | Competition Squat
RPE 10 |
| 2. Bench Press - Powerlifting | 1 set | 1 reps | 60s | Competition Bench
RPE 10 |
| 3. Barbell Deadlift | 1 set | 1 reps | 60s | Competition Deadlift
RPE 10 |
Date Created: 1/18/20, 5:54 AM
Last Updated: 9/12/20, 9:36 PM
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