a lesson in RPE
what does RPE stand for?
Obviously. Great first question. It stands for "Rated Perceived Exertion."
what is RPE?
RPE is a scale that measures the ‘subjective’ intensity of a workout. The scale will usually be expressed as a
number, generally 0 - 10.
okay, what?
Again, another solid question. Just trying to get the technical description out of the way. Let’s break it down
using an example.
but first, the scale!
The RPE scale ranges from 0 (child’s play) to 10 (I am death). Described in terms of reps, the scale is:
@0-6… (Negligible portion of the scale. We aren’t little babies.)
@7 = 3 reps left in tank
@7.5 = 2-3 reps left in tank
@8 = 2 reps left in tank
@8.5 = 1-2 reps left in tank
@9 = 1 rep left in tank
@9.5 = 0-1 rep left in tank
@10 = 0 reps left in tank or MAX
...with “left in tank” referring to how many reps you’ve got left in you before failing.
What the RPE scale helps determine is the intensity of your workout.
okay I really need an example now.
I have a 5 x 5 benchpress set @ RPE 9 (also written as 5 x 5 @9)
-The above scale describes RPE 9 as having "1 rep left in tank."
-Therefore, at the end of every set, I should finish with only enough strength for 1 more rep.
-Hmm, should I lift 135lb for my RPE 9? Hell no. I can bench 135lb to infinity. I can go heavier.
-How about 225lb? After 5 reps, I feel like I can rep out 5 more. 225lb, then, according to the chart, is
an RPE 7 for me. Again, I can go heavier.
-How about 275lb? With blood, sweat, and tears, I can bench 275lb for 5 reps and BARELY, JUST
BARELY have strength for 1 more rep.
-Ladies and gents, I have determined what my RPE 9, 5 x 5 benchpress weight should be = 275lb.
I think I understand it better, but why are we using this? why can’t you just give me actual weights to
lift?
Yes, the RPE system requires some work from you, the individual. Only you can determine how heavy you
need to be lifting to achieve the intensity that the coach is requiring from you.
let’s assume the coach prescribed hard numbers rather than RPE
-If my coach told me to bench 225lb, I wouldn't have a very effective workout. It would've been too
easy for me.
-Using an RPE and trusting that I'll be honest ensures that I operate at the necessary intensity required
to make progress.
what happens when I bench 275lb the next time I work out and notice that I might be able to squeeze in
another 2 or 3 reps? two things:
1. I've gotten stronger. Chyeah!
2. I must increase the weight I lift to get back to an RPE 9 intensity, maintaining the "1 rep left in tank."
Short of having someone physically present to baby you through your workouts, utilizing the RPE scale is the
best way to push yourself towards tangible progress.
*PLEASE REMEMBER*:
ALWAYS ENGAGE YOUR TRAINING IN A SAFE MANNER. WE ARE NOT LIABLE FOR ANY INJURIES
YOU MAY INCUR WITH THE FOLLOWING PROGRAM. BE SAFE, HAVE FUN, AND GET SHREDDED.
LES GO.
monday
bench press
flat db press
incline db press
cable pec fly
tricep press down (rope)
tuesday
squat
leg press
walking lunge
leg extension
hamstring curl
ab plank
wednesday
OHP
seated db press (shoulders)
dumbell front raise
dumbell lateral raise
single arm cable side raise
thursday
off
friday
deadlift
squat
barbell row
single arm db row
lat pull down
close grip cable row
saturday
close grip bench press
skull crusher
french press
barbell curl
Alternating dumbell hammer curl
machine arm curl
sunday (optional core)
flat back crunch
laying leg raise
ab plank
hyper extension
week 1
week 2
week 3
week 4
3 x 10 @8
3 x 12 @8
3 x 12 @8
3 x 15 @8
3 x 20 @8
4 x 10 @8
4 x 12 @8
3 x 12 @9
4 x 15 @8
3 x 20 @8
3 x 8 @8
4 x 10 @8
4 x 12 @8
4 x 12 @8
3 x 20 @8
4 x 8 @8
4 x 10 @8
4 x 10 @8
4 x 10 @8
3 x 20 @8
3 x 10 @8
3 x 15 @7
3 x 10 @7
3 x 20 @8
3 x 20 @8
2 x fail
4 x 10 @8
4 x 15 @7
3 x 10 @7
3 x 20 @8
3 x 20 @8
3 x fail
3 x 8 @8
4 x 15 @8
3 x 8 @8
4 x 15 @8
4 x 15 @8
3 x fail
4 x 8 @8
5 x 15 @8
3 x 8 @8
4 x 15 @8
4 x 15 @8
5 x fail
3 x 10 @8
3 x 12 @8
3 x 12 @8
3 x 15 @8
3 x 20 @8
3 x 10 @8
4 x 12 @8
3 x 15 @8
3 x 15-20 @8
3 x 15-20 @8
3 x 8 @8
4 x 10 @8
3 x 12 @8
3 x 10-15 @8
3 x 10-15 @8
4 x 8 @8
4 x 8 @8
3 x 10 @8-9
3 x 10-15 @8-9
3 x 10-15 @8-9
x
x
x
x
3 x 8 @8
3 x 8 @7
3 x 12 @8
3 x 12 @8
3 x 15 @8
3 x 15 @8
3 x 8 @8
3 x 8 @7
4 x 12 @8
4 x 10 @8
4 x 15 @8
3 x 15 @8
3 x 6 @8
4 x 6 @7
3 x 10 @8
4 x 10 @8
4 x 12 @8
3 x 15 @8
3 x 6 @8
4 x 6 @8
4 x 10 @8
4 x 8 @8-9
4 x 12 @8-9
3 x 15 @8
3 x 10 @8
3 x 12 @8
3 x 12 @8
3 x 15 @8
3 x 12 @8
3 x 15-20 @8
3 x 10 @8
3 x 12 @8
3 x 12 @8
3 x 15 @8
3 x 12 @8
3 x 15-20 @8
3 x 12 @8
3 x 10 @8
3 x 10 @8
3 x 15 @8
4 x 10 @8
3 x 15-20 @8
3 x 12 @8
3 x 10 @8
3 x 8 @8-9
3 x 15 @8-9
4 x 10 @8-9
3 x 15-20 @8
3 x 15-20 @8
3 x 15-20 @8
2 x fail
3 x 15-20 @8
3 x 15-20 @8
3 x 15-20 @8
3 x fail
3 x 15-20 @8
3 x fail
3 x fail
3 x fail
3 x 15-20 @8
4 x fail
4 x fail
4 x fail
3 x 15-20 @8
*@10 = Max or zero reps left in the tank, @9 = 1 rep left, @8 = 2 reps left, @7 = 3 reps left (more like a last warm-up), + = final set is AMRAP (use weight from prior set if RPE is correct)
note: all cells are organized by sets x reps x load
Written by Joey Franzo of Flexx Training Systems
monday
bench press
flat db press
incline bench press
pec dumbell fly
tricep press down (straight bar)
tuesday
squat
single leg leg press
romainian deadlift
leg extension
hamstring curl
hanging leg raise
wednesday
OHP
seated db press (shoulders)
barbell front raise
machine lateral raise
single arm dumbell side raise
thursday
deadlift
barbell row
single arm db row
neutral grip lat pull down
wide or med grip cable row
friday
bench press
close grip bench press
incline db press
reverse barbell curl
straight bar cable curl
barbell curl
saturday
off
sunday (optional core)
cable crunch
laying leg raise
laying side cruch (elbow to knees)
week 5
week 6
week 7
week 8
3 x 7 @8
4 x 10 @8
4 x 10 @8
3 x 12 @8
3 x 20 @8
4 x 7 @8
4 x 10 @8
4 x 10 @8
4 x 12 @8
3 x 20 @8
5 x 5 @8+
3 x 8 @8-9
3 x 8 @8-9
4 x 10 @8
3 x 20 @8
5 x 5 @8+
4 x 8 @8-9
4 x 8 @8-9
4 x 10 @8
3 x 20 @8
4 x 7 @8
3 x 15 @8
3 x 11 @7
3 x 15 @8
3 x 20 @8
3 x 20 @8
4 x 5 @8
4 x 12 @8
3 x 10 @7
4 x 15 @8
3 x 20 @8
3 x 20 @8
5 x 5 @8
4 x 12 @8
3 x 10 @8
3 x 12 @8
4 x 15 @8
4 x 15 @8
5 x 5 @8
4 x 10 @8
3 x 8 @8
4 x 15 @8
4 x 15 @8
4 x 15 @8
3 x 8 @8
4 x 10 @8
3 x 15 @8
3 x 15 @8
3 x 15 @8
4 x 6 @8
4 x 8 @8
3 x 15 @8
3 x 15-20 @8
3 x 15-20 @8
5 x 5 @8+
4 x 6 @8
3 x 12 @8
3 x 10-15 @8
3 x 10-15 @8
5 x 5 @8+
4 x 6 @8
3 x 10 @8-9
3 x 10-15 @8-9
3 x 10-15 @8-9
3 x 6 @8
3 x 10 @8
4 x 10 @8
3 x 15 @8
3 x 15 @8
3 x 6 @8
4 x 10 @8
4 x 8 @8-9
4 x 15 @8
4 x 15 @8
3 x 5 @8
3 x 8 @8-9
4 x 12 @8+
4 x 12 @8
4 x 12 @8
4 x 4 @8
3 x 8 @8-9
4 x 10 @8-9+
4 x 12 @8-9
4 x 12 @8-9
3 x 5 @8
3 x 8 @8
3 x 12 @8
3 x 15 @8
3 x 15 @8
3 x 12 @8
4 x 5 @8
3 x 8 @8
4 x 12 @8+
3 x 15 @8
4 x 10 @8
3 x 10-12 @8
4 x 4 @8+
3 x 6 @8
4 x 10 @8+
3 x 15 @8
4 x 15 @8+
3 x 10 @8
5 x 4 @8+
4 x 6 @8
4 x 8 @8-9+
3 x 15 @8-9
5 x 10 @8-9+
skip
x
3 x 15-20 @8
3 x 20-25 @8
3 x 20-25 @8
x
3 x 15-20 @8
3 x 20-25 @8
3 x 20-25 @8
x
3 x fail
3 x fail
3 x 20-25 @8
x
4 x fail
4 x fail
3 x 20-25 @8
*@10 = Max or zero reps left in the tank, @9 = 1 rep left, @8 = 2 reps left, @7 = 3 reps left (more like a last warm-up), + = final set is AMRAP (use weight from prior set if RPE is correct)
note: all cells are organized by sets x reps x load
Written by Joey Franzo of Flexx Training Systems