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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

5 Day Body Part Split Workout (4 Week Mesocycle)

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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…]

12 Week RPE Powerlifting Peaking Program by Mignone Strength

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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…]

Dexter Jackson Workout Routine Spreadsheet

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Dexter Jackson’s workout routine is a four day body part split focused on developing maximum muscular hypertrophy. It uses 3 to 4 sets per exercise, often increasing the weight for each set. The routine programs anywhere from 5 to 8 different exercise movements per training session. [Read more…]

Dorian Yates Workout Routine [1987-1992] Spreadsheet

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Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. [Read more…]

Block Periodization Powerlifting Program (up to 36 Weeks) by Your Strongest Year

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This is a collection of nine 4 week training blocks published by Your Strongest Year. They amount to 36 weeks of powerlifting programming that include volume blocks, intensity blocks, accumulation blocks, realization blocks, and strength training blocks, though you do not need to necessarily run all of them.

I think this is one of the coolest powerlifting programs offered on Lift Vault and I’m really excited to highlight it for you all. [Read more…]

Vince Gironda 8×8 + 6×6 Workout Routine Spreadsheets

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Vince Gironda’s 8×8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. It is a high volume, old school bodybuilding program that has become the stuff of legend. The related 6×6 workout routine is an intermediate version of the same program.

I will be sharing spreadsheets for a few different variations of Vince Gironda’s workout routines, along with links where you can do some additional reading.

[Read more…]

Simeon Panda Workout Program Spreadsheet

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Simeon Panda’s 5 day workout routine is a high volume bodybuilding program built around a relatively small number of exercises per training session. Instead of significant variety within the exercise movements, Simeon Panda performs each movement for high volume. [Read more…]

Ronnie Coleman Workout Program Spreadsheet

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The man, the myth, the legend: 8 time Mr. Olympia Ronnie Coleman. The Ronnie Coleman workout routine is an intermediate/advanced level workout routine with 6 training days per week, high volume, and a large number of movements – it is not for the faint of heart.

This is a brutal bodybuilding program inspired by the man some consider to be the GOAT bodybuilder.

[Read more…]

Michael B. Jordan “Creed” Workout Program Spreadsheet

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This is a workout program attributed to Michael B. Jordan, supposedly used in preparation for his role in Creed. It utilizes 4 training days per week and can be run indefinitely. [Read more…]

Intermediate Bodybuilding Program Spreadsheet by Ripped Body (5 Day)

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This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. It runs for 4 weeks at a time, with the 4th week acting as a deload. It increases weight each week, but reduces volume each week of the cycle. If you’re still able to progress weekly without reducing sets or reps, then the beginner bodybuilding program is a better choice and will let you progress more quickly. [Read more…]

Jay Cutler Workout Program Spreadsheet

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Below you’ll find a spreadsheet, overview, and training videos for Jay Cutler’s workout program. [Read more…]

Sling Shot Bench Press Program Spreadsheet – 5 Week

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This is Mark Bell’s 5 week Sling Shot bench press program, also known as the “Stronger in 30 Days” program. It’s a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. Pretty classic linear periodization leading into a peak. [Read more…]

Beginner Bodybuilding Program Spreadsheet by Ripped Body (4 Day)

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Designed by the smart folks at Ripped Body, this beginner bodybuilding workout routine is a great introduction to hypertrophy training for novices. The spreadsheet for this bodybuilding program for novices is based on this post shared by Ripped Body.

[Read more…]

BarBend 10 Week Powerbuilding Program

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The BarBend 10-week powerbuilding program was designed with the expertise of BarBend’s Fitness Editor Jake Boly MS CSCS, and is a program that was created in partnership with Gravitus mobile app. 

[Read more…]

“Next Level” Linear Progression Strength Program (Brian Alsruhe)

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This is a linear progression strength program from Brian Alsruhe. It is the “next level” continuation of the linear progression programming video that he originally published in 2016 (video below). [Read more…]

Brendan Tietz Beginner Powerlifting Program Spreadsheet

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August 6, 2019 Update: The spreadsheet is now available for copying and sharing. Apologies for the mix up.

A beginner powerlifting program released by Brendan Tietz. A video overview and full program details are below. [Read more…]

Brendan Tietz Submax DUP 12 Week Powerlifting Program Spreadsheet

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A daily undulating periodization program from Brendan Tietz for powerlifters. As this is a submaximal powerlifting program, this is best suited for off season work, not peaking for a meet. [Read more…]

Westside for Skinny Bastards Program Templates (WS4SB)

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Westside for skinny bastards (WS4SB) was developed by Joe DeFranco in 2008 as an effective strength training program for beginner athletes. Below you’ll find two different spreadsheets / templates for the program.

A few things to clear up up front:

  • Westside for skinny bastards is not a powerlifting program.
  • The program is geared for general strength enthusiasts, from high school students to working professionals.
  • While inspired by Westside Barbell Club, it is not affiliated with Westside or Louie Simmons.
  • Like Westside, WS4SB is a templated approach to lifting – not a strict cookie cutter program based strictly on percentages of 1RM. This will require you to do a little reading and interpretation to follow it. Don’t let this intimidate you! It’s a well documented program.

[Read more…]

Brazos Valley Barbell 8 Week Intermediate Powerlifting Program

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Brazos Valley Barbell Intermediate Powerlifting Program Overview

  • Written by David Woolson with Brazos Valley Barbell
  • 8 week powerlifting program
  • 1 deload week
  • 5 days per week
  • 3x weekly squat
  • 3-4x weekly bench press (if counting bench variations like CGBP)
  • 2x weekly deadlift

Long program description and video overview are available below. [Read more…]

TSA 9 Week Beginner Powerlifting Program

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The Strength Athlete (TSA) released their 9 week beginner powerlifting program (aka general beginner approach) as a follow up to their successful 9 week intermediate powerlifting program. Like the intermediate program before it, the beginner program is structured as a 4 day, 9 week program, but also includes a 4 week peak if preparing for a meet. 

[Read more…]