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Home » Programs » Powerlifting Training Programs » Peaking Program » 12 Week RPE Powerlifting Peaking Program by Mignone Strength

12 Week RPE Powerlifting Peaking Program by Mignone Strength

Last updated April 18, 2020
Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Block Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE:Yes

Uses 1RM Percentage(%):No


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Contents

  • 1 Program Overview
    • 1.1 Training Block Goals
  • 2 How to Use RPE
  • 3 Spreadsheet
    • 3.1 Related Posts

Program Overview

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:

  1. Ending with a new 5RM on week 4
  2. Ending with a new 3RM on week 8
  3. Overreaching, accumulating fatigue during week 9
  4. 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.

RPE ValueDefinition
10Could not have done more reps or weight
9.5Could not have done more reps, but could have done slightly more weight
9Could have done 1 more rep
8.5Could have done 1 more rep and slightly more weight
8Could have done 2 more reps
7.5Could have done 2 more reps and slightly more weight
7Could have done 3 more reps
6.5Could have done 3 more reps and slightly more weight
6Could 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.

Spreadsheet

12 Week Mignone Srength Powerlifting Peaking Program | LiftVault.com

Related Posts

  • Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets

    As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. Both seek to improve your 1 rep max by 5% after the end of the cycle. The differences between the 9 week and…

  • 6 Week Soviet Peaking Powerlifting Program

    Update: Spreadsheet now rounds weights to the nearest 5 (lb) or 2.5 (kg). This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to…

  • Dan Alexander 10 Week Powerlifting Peaking Program

    10/1/19 Edit: Fixed the rounding and added support for lbs and kgs! :) Dan Alexander's 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable…

  • Tom McCullough 14 Week Peaking Powerlifting Program

    Edit: Updated to support lb or kg rounding. This 14 week peaking powerlifting program is similar to many other old school peaking programs on Lift Vault: 1x weekly session per lift, descending reps, increase intensity and a 5-10% 1 rep max increase at the end of…

  • 12 Week Bench Press Peaking Program Spreadsheet

    This is another old school bench press peaking program spreadsheet. It attempts to add 20 pounds onto the lifter's 1 rep max by the end of the cycle, which is pretty ambitious. Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs)…

  • Gene Bell Jr.'s 12 Week Squat Peaking Program

    Used by Gene Bell Jr. to prepare for a powerlifting meet, this program consists of one weekly squat workout over the course of 12 weeks to increase the 1 rep max by over 6%. Format: Squat 1x weekly 12 weeks in length Most work is…

Filed Under: Peaking Program, Powerlifting Program, Programs
Tagged With: 4 Day Split, 4 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

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