Lift Vault

Free Programs and Spreadsheets

Home » RPE Program » Page 4

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

Bulgarian Method Program Spreadsheet

By
Last updated

Experience level: ,
Weeks: , ,
Periodization: ,
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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

Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world.

It is an advanced form of training and is not recommended for beginners or early intermediates. It requires a solid understanding of knowing your capabilities and autoregulating your lift intensity.

Traditionally structured as 2 to 3 workouts per day, this particular spreadsheet is based on Greg Nuckols’ Bulgarian Manual, which thankfully only calls for no more than one workout per day.

[Read more…]

PHAT Workout Routine + Program Spreadsheet

By
Last updated

Recommended by Lift Vault:
Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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 PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development.

Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.

[Read more…]

Strong Curves Spreadsheets + PDF: Beginner and Advanced Workouts

By
Last updated

Recommended by Lift Vault:
Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: , ,
Uses RPE:
Uses 1RM Percentage(%):

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

Written by Bret Contreras, Strong Curves workout is a great program for novice and intermediate lifters looking to get stronger and, yes, have a better butt. The program’s greatest strength lies in its simplicity, making it a simple workout to follow and make progress quickly.

It has quickly become a staple within the strength training community and is available in paperback and Kindle on Amazon.

[Read more…]

New Rules of Lifting for Women Workout Program Spreadsheet

By
Last updated

Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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

While men and women’s bodies respond in very similar ways to weight training (provided in the spreadsheet), the New Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove also provides nutrition advice and descriptions of the exercises, which may be useful for novice lifters or those looking to refamiliarize themselves with the movements. [Read more…]