This is a 12 week powerlifting peaking program based on rate of perceived exertion (RPE). It uses 4 training days per week and divides the 12 week program into four different training blocks ending with a taper. It was created by Matt Mignone at Mignone Strength (@mignonestrength) and is generally recommended for intermediate and advanced lifters.
The competition movement frequency is typically as follows each week:
- 3x squats (2x competition, 1x variation)
- 3x bench press (1x competition, 2x variation)
- 2x deadlift (1x competition, 1x variation)
Common variations include paused squats, paused deadlifts, and Larsen press (aka feet up bench press). You’ll be training two of the three competition lifts (or a variation) each training session along with 3 to 6 accessory movements. There is no direct overhead press work, but seated dumbbell shoulder presses are programmed once per week.
Training Block Goals
Each training block has the following goals:
- Ending with a new 5RM on week 4
- Ending with a new 3RM on week 8
- Overreaching, accumulating fatigue during week 9
- Tapering down volume weeks 10 and 11, ending with a new 1RM on week 12
How to Use RPE
As noted in the program overview, RPE is used extensively in this program. Below you can find the RPE scale used for this program, which is essentially the same as the RPE scale used on other programs – still, it’s always helpful to know exactly what the program creator had in mind when they were writing a program.
Implemented correctly, RPE helps accommodate changes in an athlete’s strength, fatigue, and stress, which can vary from session to session, while still keeping the athlete on course toward their goals.
|10||Could not have done more reps or weight|
|9.5||Could not have done more reps, but could have done slightly more weight|
|9||Could have done 1 more rep|
|8.5||Could have done 1 more rep and slightly more weight|
|8||Could have done 2 more reps|
|7.5||Could have done 2 more reps and slightly more weight|
|7||Could have done 3 more reps|
|6.5||Could have done 3 more reps and slightly more weight|
|6||Could have done 4 more reps|
If you feel more comfortable running a powerlifting peaking program that programs using a % of 1RM, you can find those programs here.