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Home » RPE Program

Powerlifting Programs that use RPE

Below you'll find powerlifting programs that use RPE to calculate a significant amount of the programmed lifts.

If you didn't find the RPE-based powerlifting program you're looking for, try using the Lift Vault Program Library. It lets you search through all Lift Vault programs using lots of different criteria, including how weights are calculated and various program types.

Related: powerlifting programs, powerbuilding programs, bodybuilding programs, strength training programs

Full Year of Powerlifting Programming

By Kyle Risley
Last updated February 13, 2022

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Block Periodization

Meet prep program: No

Program goal: Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

David Woolson, strong and smart dude over at Brazos Valley Strength, has boldly declared that he intends to release free powerlifting programming over the next year.

[Read more…]

Filed Under: Powerlifting Program, Programs

Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 0

15 Week Intermediate Powerlifting Program (2021 Update)

By Kyle Risley
Last updated February 13, 2022

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 15

Periodization: Block Periodization

Meet prep program: No, Yes

Program goal: Strength

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 15 week intermediate powerlifting program from PRs on the Platform. It utilizes block periodization and can be run repeatedly or used to peak for a powerlifting competition.

[Read more…]

Filed Under: 15 Week Programs, Peaking Program, Powerlifting Program, Programs

Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 0

10 Week Powerlifting Program [Brazos Valley Barbell]

By Kyle Risley
Last updated February 13, 2022

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 10

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Strength 2.0 is a 10 week powerlifting program created by David Woolson at Brazos Valley Barbell. The program utilizes 5 training days per week, calculates load based on RPE and percentage of one rep max, and ends with attempting to set a new one rep max.

[Read more…]

Filed Under: 10 Week Programs, Peaking Program, Powerlifting Program, Programs




Bench Press Pyramid Workout Program Spreadsheets

By Kyle Risley
Last updated December 29, 2020

Experience level: Advanced, Intermediate

Weeks: 10, 12, 4, 6, 8

Periodization: Linear Periodization

Meet prep program: Yes

Program goal: Peaking, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Bench Press Pyramid Program

A bench press pyramid is a method of bench press training wherein volume starts high with low intensity and ends low with high intensity. This pyramid shaped change in volume and intensity can occur within a single training session or across multiple training sessions.

[Read more…]

Filed Under: 4 Week Bench Press Programs, 4 Week Programs, 6 Week Bench Press Programs, 6 Week Programs, 8 Week Bench Press Programs, 8 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs




10 Week Beginner Powerlifting Program (PRs on the Platform)

By Kyle Risley
Last updated May 5, 2021

Experience level: Beginner

Weeks: 10

Periodization: Linear Periodization

Meet prep program: No

Program goal: Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 10 week powerlifting program for beginners. It was designed to help increase strength in the squat, bench press, and deadlift. It was created by PRs on the Platform.

[Read more…]

Filed Under: 10 Week Programs, Powerlifting Program, Programs

Squat frequency: 2
Bench press frequency: 2

15 Week Intermediate Powerlifting Program (PRs on the Platform)

By Kyle Risley
Last updated February 13, 2022

Experience level: Intermediate

Weeks: 15

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 15 week, 4 day intermediate powerlifting program by PRs On The Platform, a powerlifting coaching service.

Thanks to PRs on the Platform for sharing this program with Lift Vault through the program submission form.

Program Overview

This powerlifting program is comprised of three training blocks: a volume/hypertrophy block (weeks 1-5), a strength block (weeks 6-10), and a competition peaking block (weeks 11-15). As such, it can be used for meet preparation.

[Read more…]

Filed Under: 15 Week Programs, Peaking Program, Powerlifting Program, Programs

Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 1

PRIME 4 Week Powerbuilding Program Spreadsheet

By Kyle Risley
Last updated August 21, 2021

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Prime Powerbuilding Program

The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session.

[Read more…]

Filed Under: Powerbuilding Program, Programs

Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Tiger Shark 6 Week Bench Press Program

By Kyle Risley
Last updated August 11, 2020

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Hypertrophy, Peaking, Powerlifting, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Tiger Shark is a 6 week bench press program for intermediate and advanced level lifters. It was created by Nik D (@niklas.damb). As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program. [Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs


Bench press frequency: 3

Overhead press frequency: 3

Prep10 10 Week Peaking Program Spreadsheet

By Kyle Risley
Last updated July 17, 2020

Experience level: Beginner, Intermediate

Weeks: 10

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Prep10 is a 10 week powerlifting peaking program designed for beginners and intermediates. It uses block periodization to take the lifter through a 5 week hypertrophy mesocycle, followed by a 1 week transition mesocycle, a 3 week intensity mesocycle, and a 1 week deload. This program could be used to peak for a meet taking place on week 11 (assuming week 10 is the deload week). [Read more…]

Filed Under: 10 Week Programs, Peaking Program, Powerlifting Program, Programs

Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 2

The “Dad Bod” Bridge Workout Program Spreadsheet

By Kyle Risley
Last updated July 6, 2020

Experience level: Intermediate

Weeks: 8

Periodization: Linear Periodization

Meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The “Dad Bod” Bridge program is a workout routine submitted by a Lift Vault reader. It is designed for busy people (especially parents) that are looking for any easy to follow routine that will help them grow and maintain strength in a limited amount of time. As the name suggests, it was inspired by The Bridge, a late stage novice strength program created by Barbell Medicine. [Read more…]

Filed Under: 8 Week Programs, Powerlifting Program, Programs, Strength Training Program

Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2

Lifting After A Long Break: ReTrain Powerlifting Program

By Kyle Risley
Last updated June 20, 2020

Experience level: Advanced, Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Powerlifting, Retraining

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

ReTrain is a 4 week powerlifting program designed to ramp up lifters that have taken a lengthy break from training. With COVID-19 shutting down gyms across the world for several months, many lifters will find themselves in the scenario of going back to the gym to start working out again. The goal of this program is to help those lifters safely and effectively ease themselves back into a regular training routine. [Read more…]

Filed Under: 4 Week Programs, Powerlifting Program, Programs

Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 2

14 Week Block Periodization Powerlifting Program (Empire Barbell)

By Kyle Risley
Last updated May 14, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 4

Periodization: Block Periodization

Meet prep program: Yes

Program goal: High Volume, Peaking, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a powerlifting program designed by Empire Barbell that utilizes block periodization. Training is broken into three distinct blocks: intensification #1, volume, and intensification #2. These blocks can be run in order straight through, or can be repeated with some limitations (explained more below). Running each block once would represent 14 weeks of training in total. [Read more…]

Filed Under: Peaking Program, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2

Overhead press frequency: 2

Lyle McDonald Generic Bulking Routine Spreadsheet

By Kyle Risley
Last updated May 4, 2020

Experience level: Intermediate

Weeks: 6, 7, 8

Periodization: Block Periodization, Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Mass, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Lyle McDonald’s generic bulking routine (GBR) is a 4 day upper/lower split that focuses on building mass. It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0.5 to 1 pound per week. It can be run for 6 weeks to 8 weeks before a 2 week deload. [Read more…]

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

10 Week Glute Hypertrophy Workout Program Spreadsheet

By Kyle Risley
Last updated May 25, 2023

Experience level: Advanced, Beginner, Intermediate

Weeks: 10

Periodization: Linear Periodization

Meet prep program: No

Program goal: Glute hypertrophy, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

A glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound movements and targeted accessory movements to strengthen the full body, not just the glutes.

[Read more…]

Filed Under: 10 Week Programs, Bodybuilding Program, Muscle Groups, Programs
Tagged With: 10 Week Workout Plan, 4 Day Bodybuilding Program, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

Lee Hayward 12 Week Bodybuilding Workout Routine Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Linear Periodization, Wave Periodization

Meet prep program: No

Program goal: Bodybuilding, Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Lee Hayward’s 12 week bodybuilding program is broken up into four 3 week cycles, each cycle focusing on adding volume to the same set of lifts before switching to new movement variations and rep ranges for the next 3 week cycle. Each week has four training days, with the recommended set up being Monday/Tuesday/Thursday/Friday. [Read more…]

Filed Under: 12 Week Programs, Bodybuilding Program, Programs
Tagged With: 12 Week Workout Plan, 4 Day Bodybuilding Program, 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

Joe Delaney Ibiza Shreds 6 Day Upper/Lower Split Workout Routine

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 10

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Joe Delaney’s Ibiza Shreds program is a 6 day upper/lower split workout routine focused on bodybuilding and hypertrophy. It runs for 3 blocks spread across 10 weeks, each week comprised of two upper body training days, two lower body training days, and two isolation exercise + abs training days. [Read more…]

Filed Under: 10 Week Programs, Bodybuilding Program, Programs
Tagged With: 10 Week Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2

Joe Delaney 5 Day Full Body Split Spreadsheet

By Kyle Risley
Last updated December 4, 2022

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Joe Delaney’s 5 day full body workout split is a bodybuilding workout routine focused on aesthetic goals and having fun in the gym. This workout was birthed from Joey D’s personal training experience with different workout splits and represents how he has been training as of January 2020.

[Read more…]

Filed Under: 6 Week Programs, Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan, 6 Week Workout Plan

Bench press frequency: 3

Overhead press frequency: 2

Omnidroid 12 Week Strength Program (5 Day)

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 12

Meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Omnidroid is a 5 day strength program Reddit user /u/benchpauper that runs for 12 weeks. It is structured a bit different than other programs and is definitely worth checking out if you’re a strength training enthusiast. It has a fair amount of heavy singles followed by back off volume and accessories. It looks like a lot of fun to run. [Read more…]

Filed Under: 12 Week Programs, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2
Deadlift frequency: 1

5 Day Body Part Split Workout (4 Week Mesocycle)

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 4

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Program Overview

This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]

Filed Under: 4 Week Programs, Bodybuilding Program, Programs
Tagged With: 4 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

12 Week RPE Powerlifting Peaking Program by Mignone Strength

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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 [Read more…]

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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