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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

Stronger By Science (SBS) Program Bundle by Greg Nuckols

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The Stronger By Science (SBS) Program Bundle is a collection of six autoregulated training programs from Greg Nuckols. It’s free with an email signup on the Stronger By Science website, and it comes as a Google Sheets workbook.

The bundle covers six 21-week programs across different goals and experience levels. There’s also a standalone Program Builder that lets you customize almost everything. Getting autoregulation and periodization wired together like this is rare for a free resource.

There’s a catch worth knowing before you start. The spreadsheet automates so much of the programming that there’s a real learning curve. Spend 20-30 minutes with the included PDF instructions before your first session, and don’t skip that step.

If you’re already familiar with Greg Nuckols’ work, you might know his popular 28 Programs (also available here on Lift Vault). The SBS Program Bundle is a more recent and more sophisticated set of programs. Think of the 28 Programs as individual single-lift routines you mix and match yourself. The SBS Bundle is a full training system with built-in autoregulation and multi-lift programming already wired together.

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Alberto Nunez Upper Lower Program Spreadsheet

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Alberto Nunez’s Upper Lower Program is a free 15-week hypertrophy program built around a 4-day upper/lower split. It’s designed by the head bodybuilding coach at 3D Muscle Journey (3DMJ) and 2022 WNBF Mr. Universe winner. The program comes in 4 variants – arms & delts dominant, torso dominant, quad dominant, and glute-ham dominant – so you can pick the one that matches your weakest body parts. Each variant still trains your full body twice per week. You just get extra volume where you need it most.

What I like about this program is how simple the progression system is. You pick a weight, work your way up through the rep range, then add load. No percentages, no math. RPE targets keep the intensity honest without overcomplicating things.

It’s a solid pick for beginners and intermediates who want a structured hypertrophy plan without a steep learning curve. One caveat: if you’re an advanced lifter already doing 5+ days per week of high-volume training, this might feel like a step back in total weekly volume. It’s intentionally moderate, landing around 14-18 sets per muscle group per week, lower than a program like PHAT or a typical John Meadows setup. All credit goes to Alberto Nunez and 3D Muscle Journey for making this available for free.

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KONG: Savage Size in 12 Weeks Program Spreadsheet

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KONG: Savage Size in 12 Weeks is a hypertrophy program created by Alex Bromley of Empire Barbell. It’s a 5-day bodybuilding split that runs 12 weeks across three 4-week blocks, hitting each body part twice per week. It first appeared in Bromley’s book of the same name.

If you’re familiar with Bromley’s other work, like his Bullmastiff strength program, you know he programs in clear blocks and doesn’t waste your time. KONG takes a different angle: where Bullmastiff is strength-focused, KONG is built purely for size. Block 1 puts isolation exercises first, so you hit lagging body parts when you’re freshest. That’s backwards from how most people train, and it works.

I’d recommend it for intermediate lifters coming off a strength block who want a dedicated hypertrophy phase. The time cost is real at 5 days a week and 75 minutes a session, and some lifters needed extra rest days beyond the two off days, so keep that in mind if your recovery is limited.

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Ben Pollack Free Powerbuilding Program Spreadsheet

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Ben Pollack’s free powerbuilding program is a 7-week training plan built for lifters who want to get both stronger and bigger but don’t have the recovery capacity (or schedule) for 5-6 days in the gym. It runs 3 days per week, alternating between push/pull/legs weeks and full body weeks. If you’ve got more bandwidth, you can also run it on a rolling 4-day schedule and finish in about 5 weeks.

The program comes from Ben Pollack (a.k.a. PHDeadlift), who held the all-time world record raw total of 2,039 lbs at 198 lbs and later earned his IFBB Pro card in bodybuilding. The guy has a PhD in the history of strength from the University of Texas, too. So yeah, he’s qualified.

What I like about this program is that it’s built for real-life constraints. A lot of “powerbuilding” programs are really just bodybuilding with squats and deadlifts bolted on. This one programs heavy competition-style lifts next to real hypertrophy work (myo-reps, AMRAP sets, brutal 20-rep high bar squats, dead-stop deadlifts), and the blend is well thought out.

The instructions on Ben’s Substack are dense. He writes out exercise-by-exercise coaching cues for every session, which is great for learning but a lot to parse on your first read. The spreadsheet handles tracking, but read the write-up first so the “why” behind each workout makes sense.

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Dr. Swole’s PPLUL (Push Pull Legs Upper Lower) Program Spreadsheet

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Dr. Swole’s PPLUL (Push Pull Legs Upper Lower) is a 5-day hypertrophy program designed by Bill Wong, a medical doctor and WNBF pro natural men’s physique competitor. It runs 8 weeks at about 60 minutes per session, built for lifters with at least 2 years of training under their belt – late beginners, intermediates, and advanced lifters who want to maximize muscle growth.

What I like about PPLUL is how it solves a real problem with both PPL and Upper/Lower splits. A standard PPL split tends to skew toward upper body volume, while a standard Upper/Lower split can lean lower body–heavy. PPLUL combines the two so you hit every muscle group at least twice per week without the volume imbalance.

One thing to note: the Upper day in this program leans push-heavy. Some users have noted there’s less back work on that day than you’d expect, so if back development is a priority for you, consider adding a rowing movement or extra set of chin-ups on Upper day. A few reviewers over 40 also mentioned needing extra rest days beyond the two built-in ones.

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MASS IMPACT Program from Geoffrey Verity Schofield

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Program Overview

Welcome to Mass Impact, the ultimate training program for those who want to accelerate muscle growth while focusing on the most visually impactful muscle groups. This isn’t just another hypertrophy plan—it’s a roadmap to building an upper body so powerful it could double as body armor. With a targeted approach and advanced training techniques, Mass Impact ensures you’ll maximize every second in the gym.

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Bullmastiff Strength Program Spreadsheet

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Bullmastiff is a base-building strength program created by Alex Bromley at Empire Barbell. It originally appeared in Alex’s book Peak Strength. The main goal of the program is develop your base strength in the four big lifts (squat, bench press, deadlift, overhead press) and then use that wider base to achieve higher peak strength.

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Full Year of Powerlifting Programming

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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.

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15 Week Intermediate Powerlifting Program (2021 Update)

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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.

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10 Week Powerlifting Program [Brazos Valley Barbell]

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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.

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Bench Press Pyramid Workout Program Spreadsheets

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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.

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10 Week PRS Beginner Powerlifting Program

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The PRS 10-Week Beginner Powerlifting Program is a free percentage-based program from Progressive Resistance Systems (PRS). It’s built to give a newer lifter a structured run at the squat, bench, and deadlift without guesswork.

Rather than locking your percentages in for the whole block, the program adjusts your training maxes every couple of weeks based on how you actually perform on AMRAP and plus sets. That keeps the weights honest as you get stronger.

It’s a good fit for beginners who know their rough 1-rep maxes and want a real powerlifting structure. If you’d prefer a rep-based linear progression instead of percentages, our GZCLP program is another solid beginner option.

PRS 10-Week Beginner Program Spreadsheet

PRS shares the program as a free, editable Google Sheet. The embedded copy below is the full program. Enter your training maxes and the sheet lays out your weights, sets, and reps for every session.

To use it yourself, open it and make your own copy (File then Make a Copy), then plug in your numbers. The accessory work is RPE-based, and your training maxes update at the built-in retest points.

Program via Progressive Resistance Systems (PRS) free programs.

PRS 10-Week Beginner Powerlifting Program Spreadsheet | LiftVault.com

About Progressive Resistance Systems

Progressive Resistance Systems is a powerlifting coaching team that puts out several free, well-built program spreadsheets alongside their paid coaching. Their free templates are popular for being clearly laid out and genuinely auto-adjusting rather than static.

How the 10-Week Beginner Program Works

The program is percentage-based and runs for 10 weeks. You start by entering your training maxes, and the sheet adjusts them every two to three weeks based on your performance, so the weights track your real progress instead of a fixed plan.

Retests happen through plus sets and AMRAPs at weeks 2, 3, 4, and 7, and the deadlift training max gets reset in week 4 based on how the set rated on RPE. Accessory work is prescribed by RPE so you can match it to how you feel that day.

Other Free PRS Programs

Once you outgrow the beginner program, PRS also publishes a free 15-week intermediate program and a 2022 15-week program with multiple versions for 3x or 4x weekly bench frequency and conventional or sumo deadlift. You’ll find all of them on the PRS free programs page linked above.

Frequently Asked Questions

What is the PRS 10-Week Beginner Powerlifting Program?

It’s a free 10-week percentage-based powerlifting program from Progressive Resistance Systems. It trains the squat, bench, and deadlift off your training maxes and adjusts those maxes every few weeks based on your AMRAP and plus-set performance.

Is the PRS program free?

Yes. PRS shares it as a free, editable Google Sheet. The version embedded here is a Lift Vault copy of their sheet so the link stays stable. Make your own copy before entering your numbers.

Do I need to know my 1-rep maxes?

Yes, you’ll want at least rough 1-rep maxes to set your starting training maxes. From there the program retests you with plus sets and AMRAPs and adjusts the maxes for you, so the starting numbers don’t have to be perfect.

How does the program progress?

It’s autoregulated through your training maxes. At built-in retest points in weeks 2, 3, 4, and 7 the program reads your AMRAP performance and updates your maxes, with the deadlift max specifically reset in week 4 based on RPE.

Is it good for a complete beginner?

It suits a beginner who can already perform the three lifts and knows roughly how strong they are. If you’ve never tested a max or are brand new to the barbell, a simpler rep-based program like GZCLP may be an easier first step.

What comes after the 10-week beginner program?

PRS offers a free 15-week intermediate program and a 2022 15-week program with several bench-frequency and deadlift-stance versions. Those are the natural next steps once linear-style progress on the beginner program slows down.

15 Week Intermediate Powerlifting Program (PRs on the Platform)

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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.

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PRIME 4 Week Powerbuilding Program Spreadsheet

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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.

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Tiger Shark 6 Week Bench Press Program

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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…]

Prep10 10 Week Peaking Program Spreadsheet

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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…]

The “Dad Bod” Bridge Workout Program Spreadsheet

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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…]

Lifting After A Long Break: ReTrain Powerlifting Program

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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…]

14 Week Block Periodization Powerlifting Program (Empire Barbell)

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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…]

Lyle McDonald Generic Bulking Routine Spreadsheet

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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.

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