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10 Week Powerlifting Program (RPE, Meet Prep)
| 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 IntensityAverage Exertion |
| 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. Show More |
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 |
Push
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
  4 sets, 9 reps, (rest 60s) RPE 6
-5lbs for the 2nd to last set Time between exercises: 60s Show Alternative Exercises |
 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 |
Upper
Scroll to top 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 |
Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Push
Scroll to top 1. Pit Shark 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 |
 4 sets, 7 reps, (rest 60s) RPE 6
2nd - 4th set: -5lbs Time between exercises: 60s Show Alternative Exercises |
Show Alternative Exercises |
Full Body
Scroll to top5 sets, 3 reps, (rest 60s) RPE 6
2nd - 5th set: -10lbs Time between exercises: 60s Show Alternative Exercises |
 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 |
Show Alternative Exercises |
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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