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10 Week Powerlifting Program (RPE, Meet Prep)

By Kroamatic

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

32 minutes

Genders

Male

Goals

Gain Strength (Male)
Powerlifting (Male)
Description

Created and shared byKroamatikas 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 c

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Equipment

Barbell, Bench, Cable, Other

Average Exertion

80%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

32 minutes

Genders

Male

Days per week

4 days

Goals

Gain Strength (Male)
Powerlifting (Male)
Description

Created and shared byKroamatikas 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 c

Show More

Equipment

Barbell, Bench, Cable, Other

Avg Exertion

80%

Workout Type

Split

Avg Cardio Intensity

40%

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

ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets9 reps60s
RPE 6 -5lbs for the 2nd to last set
2. Barbell Bench Press4 sets9 reps60s
RPE 6 Touch and Go -5lbs on 2nd set -10lbs on 4th set

ExerciseSetsRepsRestNotes
1. Pit Shark4 sets10 reps60s
Substitute with hack squat or leg press if needed 1st Set: RPE 2nd-3rd set: -10lbs
2. Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press
4 sets7 reps60s
RPE 6 2nd - 4th set: -5lbs
3. Cable Tricep Extension
Cable Tricep Extension
4 sets8 - 12 reps60s
rpe 8

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 reps60s
RPE 6 2nd - 5th set: -10lbs
2. Bench Press - Powerlifting3 sets1 reps60s
One hand width narrower than competition gripTempo: 3/2/X/0
3. Barbell Bench Press3 sets5 reps60s
4. Barbell Deadlift4 sets3 reps60s
Pause mid-shin for 2-3 secs RPE 6 2nd set - last set: -10lbs from the previous dead

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets9 reps60s
RPE 6 +10lbs -5lbs for the 2nd to last set
2. Barbell Bench Press4 sets9 reps60s
RPE 6 Touch and Go +10lbs -5lbs on 2nd set -10lbs on 4th set

ExerciseSetsRepsRestNotes
1. Pit Shark4 sets10 reps60s
Substitute with hack squat or leg press if needed +10lbs 1st Set: RPE 2nd-3rd set: -10lbs
2. Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press
4 sets7 reps60s
RPE 6 2nd - 4th set: -5lbs
3. Cable Tricep Extension
Cable Tricep Extension
4 sets8 - 12 reps60s
RPE 8

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 reps60s
RPE 6 2nd - 5th set: -10lbs
2. Bench Press - Powerlifting3 sets1 reps60s
One hand width narrower than competition gripTempo: 3/2/X/0
3. Barbell Bench Press3 sets5 reps60s
x5@6, x5@7, x5@8, strip off 5% from @8
4. Barbell Deadlift4 sets3 reps60s
Pause mid-shin for 2-3 secs RPE 6 2nd set - last set: -10lbs from the previous dead

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets8 reps60s
RPE 6 +5-10lbs -5lbs for the 2nd to last set
2. Barbell Bench Press5 sets8 reps60s
RPE 6 Touch and Go +5-10lbs

ExerciseSetsRepsRestNotes
1. Pit Shark5 sets10 reps60s
Substitute with hack squat or leg press if needed
2. Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press
5 sets7 reps60s
RPE 6 One hand width narrower than competition grip 2nd - 4th set: -5lbs
3. Cable Tricep Extension
Cable Tricep Extension
4 sets8 - 12 reps60s
RPE 8

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 reps60s
RPE 6 Aim to add 5-10lbs from week 2Tempo: 3/2/X/0
2. Bench Press - Powerlifting3 sets1 reps60s
RPE 6Tempo: 3/2/X/0
3. Barbell Bench Press3 sets5 reps60s
x5@6, x5@7, x5@8, strip off 5% from @8
4. Barbell Deadlift5 sets3 reps60s
Pause mid-shin for 2-3 secs Aim to add 5-10lbs from week 2

Week 4



ExerciseSetsRepsRestNotes
1. Pit Shark5 sets10 reps60s
Substitute with hack squat or leg press if needed RPE 7
2. Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press
5 sets7 reps60s
RPE 6 One hand width narrower than competition grip 2nd - 4th set: -5lbs
3. Cable Tricep Extension
Cable Tricep Extension
4 sets8 - 12 reps60s
RPE 8

Week 5



ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets7 reps60s
Aim to add 5-10lbs from week 4
2. Barbell Bench Press5 sets7 reps60s
Touch and Go Aim to add 5-10lbs from week 4

ExerciseSetsRepsRestNotes
1. Pit Shark5 sets10 reps60s
Substitute with hack squat or leg press if needed RPE 7
2. Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press
5 sets6 reps60s
RPE 6 One hand width narrower than competition grip
3. Cable Tricep Extension
Cable Tricep Extension
4 sets8 - 12 reps60s
RPE 8

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 reps60s
RPE 7 Aim to add 5-10lbs from week 4Tempo: 3/2/X/0
2. Bench Press - Powerlifting3 sets1 reps60s
RPE 7Tempo: 3/2/X/0
3. Barbell Bench Press3 sets5 reps60s
x5@6, x5@7, x5@8, strip off 5% from @8
4. Barbell Deadlift5 sets3 reps60s
RPE 7 Pause at mid shin level for 2-3 secs Aim to add 5-10lbs from week 4

Week 6



ExerciseSetsRepsRestNotes
1. Pit Shark5 sets10 reps60s
Substitute with hack squat or leg press if needed
2. Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press
5 sets6 reps60s
One hand width narrower than competition grip
3. Cable Tricep Extension
Cable Tricep Extension
4 sets8 - 12 reps60s
RPE 8

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 reps60s
RPE 7 Aim to add 5-10lbs from week 4Tempo: 3/2/X/0
2. Bench Press - Powerlifting3 sets1 reps60s
RPE 7Tempo: 3/2/X/0
3. Barbell Bench Press3 sets5 reps60s
x5@6, x5@7, x5@8, strip off 5% from @8
4. Barbell Deadlift5 sets3 reps60s
RPE 7 Pause at mid shin level for 2-3 secs Aim to add 5-10lbs from week 4

Week 7



ExerciseSetsRepsRestNotes
1. Pit Shark5 sets8 reps60s
Substitute with hack squat or leg press if needed RPE 7
2. Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press
5 sets6 reps60s
One hand width narrower than competition grip
3. Cable Tricep Extension
Cable Tricep Extension
4 sets8 - 12 reps60s
RPE 8

Week 8



ExerciseSetsRepsRestNotes
1. Pit Shark5 sets8 reps60s
Substitute with hack squat or leg press if needed
2. Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press
5 sets6 reps60s
One hand width narrower than competition grip
3. Cable Tricep Extension
Cable Tricep Extension
4 sets8 - 12 reps60s
RPE 8

ExerciseSetsRepsRestNotes
1. Barbell Squat1 set1 reps60s
RPE 7 Competition squat
2. Barbell Squat4 sets2 reps60s
-10lbs from competition squatTempo: 3/2/X/0
3. Barbell Pause Squat3 sets1 reps60s
2 secs pauseTempo: 3/2/X/0
4. Barbell Bench Press3 sets5 reps60s
x5@6, x5@7, x5@8, strip off 5% from @8 Competition bench
5. Barbell Deadlift6 sets2 reps60s
RPE 8 Pause at mid shin level for 2-3 secs

Week 9



ExerciseSetsRepsRestNotes
1. Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press
5 sets5 reps60s
2. Cable Tricep Extension
Cable Tricep Extension
4 sets8 - 12 reps60s
RPE 8

ExerciseSetsRepsRestNotes
1. Barbell Squat1 set1 reps60s
RPE 8 Competition squat
2. Barbell Squat4 sets2 reps60s
RPE 8Tempo: 3/2/X/0
3. Barbell Pause Squat3 sets1 reps60s
2 secs pauseTempo: 3/2/X/0
4. Barbell Bench Press3 sets5 reps60s
x5@6, x5@7, x5@8, strip off 5% from @8 Competition bench
5. Barbell Deadlift5 sets1 reps60s
RPE 6

MEET WEEK



ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets1, 7, 7, 7 reps60s
Set 1: RPE 6 Set 2 - last: RPE 8
2. Barbell Bench Press4 sets7 reps60s
RPE 8 Touch and Go

ExerciseSetsRepsRestNotes
1. Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press
4 sets6 reps60s
RPE 6

Date Created: 1/18/20, 5:54 AM


Last Updated: 9/12/20, 9:36 PM

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