a lesson in RPE

what does RPE stand for?

Obviously. Great first question. It stands for "Rated Perceived Exertion."

what is RPE?
RPE is a scale that measures the ‘subjective’ intensity of a workout. The scale will usually be expressed as a
number, generally 0 - 10.

okay, what?
Again, another solid question. Just trying to get the technical description out of the way. Let’s break it down
using an example.

but first, the scale!

The RPE scale ranges from 0 (child’s play) to 10 (I am death). Described in terms of reps, the scale is:
@0-6… (Negligible portion of the scale. We aren’t little babies.)
@7 = 3 reps left in tank
@7.5 = 2-3 reps left in tank
@8 = 2 reps left in tank
@8.5 = 1-2 reps left in tank
@9 = 1 rep left in tank
@9.5 = 0-1 rep left in tank
@10 = 0 reps left in tank or MAX
...with “left in tank” referring to how many reps you’ve got left in you before failing.

What the RPE scale helps determine is the intensity of your workout.

okay I really need an example now.

I have a 5 x 5 benchpress set @ RPE 9 (also written as 5 x 5 @9)

-The above scale describes RPE 9 as having "1 rep left in tank."

-Therefore, at the end of every set, I should finish with only enough strength for 1 more rep.

-Hmm, should I lift 135lb for my RPE 9? Hell no. I can bench 135lb to infinity. I can go heavier.

-How about 225lb? After 5 reps, I feel like I can rep out 5 more. 225lb, then, according to the chart, is
an RPE 7 for me. Again, I can go heavier.

-How about 275lb? With blood, sweat, and tears, I can bench 275lb for 5 reps and BARELY, JUST
BARELY have strength for 1 more rep.

-Ladies and gents, I have determined what my RPE 9, 5 x 5 benchpress weight should be = 275lb.

I think I understand it better, but why are we using this? why can’t you just give me actual weights to
lift?

Yes, the RPE system requires some work from you, the individual. Only you can determine how heavy you
need to be lifting to achieve the intensity that the coach is requiring from you.
let’s assume the coach prescribed hard numbers rather than RPE
-If my coach told me to bench 225lb, I wouldn't have a very effective workout. It would've been too
easy for me.

-Using an RPE and trusting that I'll be honest ensures that I operate at the necessary intensity required
to make progress.

what happens when I bench 275lb the next time I work out and notice that I might be able to squeeze in
another 2 or 3 reps? two things:

1. I've gotten stronger. Chyeah!

2. I must increase the weight I lift to get back to an RPE 9 intensity, maintaining the "1 rep left in tank."

Short of having someone physically present to baby you through your workouts, utilizing the RPE scale is the
best way to push yourself towards tangible progress.

*PLEASE REMEMBER*:
ALWAYS ENGAGE YOUR TRAINING IN A SAFE MANNER. WE ARE NOT LIABLE FOR ANY INJURIES
YOU MAY INCUR WITH THE FOLLOWING PROGRAM. BE SAFE, HAVE FUN, AND GET SHREDDED.

LES GO.
 monday week 1 week 2 week 3 week 4
bench press 3 x 10 @8 4 x 10 @8 3 x 8 @8 4 x 8 @8
flat db press 3 x 12 @8 4 x 12 @8 4 x 10 @8 4 x 10 @8
incline db press 3 x 12 @8 3 x 12 @9 4 x 12 @8 4 x 10 @8
cable pec fly 3 x 15 @8 4 x 15 @8 4 x 12 @8 4 x 10 @8
tricep press down (rope) 3 x 20 @8 3 x 20 @8 3 x 20 @8 3 x 20 @8
tuesday
squat 3 x 10 @8 4 x 10 @8 3 x 8 @8 4 x 8 @8
leg press 3 x 15 @7 4 x 15 @7 4 x 15 @8 5 x 15 @8
walking lunge 3 x 10 @7 3 x 10 @7 3 x 8 @8 3 x 8 @8
leg extension 3 x 20 @8 3 x 20 @8 4 x 15 @8 4 x 15 @8
hamstring curl 3 x 20 @8 3 x 20 @8 4 x 15 @8 4 x 15 @8
ab plank 2 x fail 3 x fail 3 x fail 5 x fail
wednesday
OHP 3 x 10 @8 3 x 10 @8 3 x 8 @8 4 x 8 @8
seated db press (shoulders) 3 x 12 @8 4 x 12 @8 4 x 10 @8 4 x 8 @8
dumbell front raise 3 x 12 @8 3 x 15 @8 3 x 12 @8 3 x 10 @8-9
dumbell lateral raise 3 x 15 @8 3 x 15-20 @8 3 x 10-15 @8 3 x 10-15 @8-9
single arm cable side raise 3 x 20 @8 3 x 15-20 @8 3 x 10-15 @8 3 x 10-15 @8-9
thursday
off x x x x

friday
deadlift 3 x 8 @8 3 x 8 @8 3 x 6 @8 3 x 6 @8
squat 3 x 8 @7 3 x 8 @7 4 x 6 @7 4 x 6 @8
barbell row 3 x 12 @8 4 x 12 @8 3 x 10 @8 4 x 10 @8
single arm db row 3 x 12 @8 4 x 10 @8 4 x 10 @8 4 x 8 @8-9
lat pull down 3 x 15 @8 4 x 15 @8 4 x 12 @8 4 x 12 @8-9
close grip cable row 3 x 15 @8 3 x 15 @8 3 x 15 @8 3 x 15 @8
saturday
close grip bench press 3 x 10 @8 3 x 10 @8 3 x 12 @8 3 x 12 @8
skull crusher 3 x 12 @8 3 x 12 @8 3 x 10 @8 3 x 10 @8
french press 3 x 12 @8 3 x 12 @8 3 x 10 @8 3 x 8 @8-9
barbell curl 3 x 15 @8 3 x 15 @8 3 x 15 @8 3 x 15 @8-9
Alternating dumbell hammer curl 3 x 12 @8 3 x 12 @8 4 x 10 @8 4 x 10 @8-9
machine arm curl 3 x 15-20 @8 3 x 15-20 @8 3 x 15-20 @8 3 x 15-20 @8
sunday (optional core)
flat back crunch 3 x 15-20 @8 3 x 15-20 @8 3 x fail 4 x fail
laying leg raise 3 x 15-20 @8 3 x 15-20 @8 3 x fail 4 x fail
ab plank 2 x fail 3 x fail 3 x fail 4 x fail
hyper extension 3 x 15-20 @8 3 x 15-20 @8 3 x 15-20 @8 3 x 15-20 @8

*@10 = Max or zero reps left in the tank, @9 = 1 rep left, @8 = 2 reps left, @7 = 3 reps left (more like a last warm-up), + = final set is AMRAP (use weight from prior set if RPE is correct)

note: all cells are organized by sets x reps x load Written by Joey Franzo of Flexx Training Systems
 monday week 5 week 6 week 7 week 8
bench press 3 x 7 @8 4 x 7 @8 5 x 5 @8+ 5 x 5 @8+
flat db press 4 x 10 @8 4 x 10 @8 3 x 8 @8-9 4 x 8 @8-9
incline bench press 4 x 10 @8 4 x 10 @8 3 x 8 @8-9 4 x 8 @8-9
pec dumbell fly 3 x 12 @8 4 x 12 @8 4 x 10 @8 4 x 10 @8
tricep press down (straight bar) 3 x 20 @8 3 x 20 @8 3 x 20 @8 3 x 20 @8
tuesday
squat 4 x 7 @8 4 x 5 @8 5 x 5 @8 5 x 5 @8
single leg leg press 3 x 15 @8 4 x 12 @8 4 x 12 @8 4 x 10 @8
romainian deadlift 3 x 11 @7 3 x 10 @7 3 x 10 @8 3 x 8 @8
leg extension 3 x 15 @8 4 x 15 @8 3 x 12 @8 4 x 15 @8
hamstring curl 3 x 20 @8 3 x 20 @8 4 x 15 @8 4 x 15 @8
hanging leg raise 3 x 20 @8 3 x 20 @8 4 x 15 @8 4 x 15 @8
wednesday
OHP 3 x 8 @8 4 x 6 @8 5 x 5 @8+ 5 x 5 @8+
seated db press (shoulders) 4 x 10 @8 4 x 8 @8 4 x 6 @8 4 x 6 @8
barbell front raise 3 x 15 @8 3 x 15 @8 3 x 12 @8 3 x 10 @8-9
machine lateral raise 3 x 15 @8 3 x 15-20 @8 3 x 10-15 @8 3 x 10-15 @8-9
single arm dumbell side raise 3 x 15 @8 3 x 15-20 @8 3 x 10-15 @8 3 x 10-15 @8-9
thursday
deadlift 3 x 6 @8 3 x 6 @8 3 x 5 @8 4 x 4 @8
barbell row 3 x 10 @8 4 x 10 @8 3 x 8 @8-9 3 x 8 @8-9
single arm db row 4 x 10 @8 4 x 8 @8-9 4 x 12 @8+ 4 x 10 @8-9+
neutral grip lat pull down 3 x 15 @8 4 x 15 @8 4 x 12 @8 4 x 12 @8-9
wide or med grip cable row 3 x 15 @8 4 x 15 @8 4 x 12 @8 4 x 12 @8-9
friday
bench press 3 x 5 @8 4 x 5 @8 4 x 4 @8+ 5 x 4 @8+
close grip bench press 3 x 8 @8 3 x 8 @8 3 x 6 @8 4 x 6 @8
incline db press 3 x 12 @8 4 x 12 @8+ 4 x 10 @8+ 4 x 8 @8-9+
reverse barbell curl 3 x 15 @8 3 x 15 @8 3 x 15 @8 3 x 15 @8-9
straight bar cable curl 3 x 15 @8 4 x 10 @8 4 x 15 @8+ 5 x 10 @8-9+
barbell curl 3 x 12 @8 3 x 10-12 @8 3 x 10 @8 skip
saturday
off x x x x

sunday (optional core)

cable crunch 3 x 15-20 @8 3 x 15-20 @8 3 x fail 4 x fail
laying leg raise 3 x 20-25 @8 3 x 20-25 @8 3 x fail 4 x fail
laying side cruch (elbow to knees) 3 x 20-25 @8 3 x 20-25 @8 3 x 20-25 @8 3 x 20-25 @8

*@10 = Max or zero reps left in the tank, @9 = 1 rep left, @8 = 2 reps left, @7 = 3 reps left (more like a last warm-up), + = final set is AMRAP (use weight from prior set if RPE is correct)

note: all cells are organized by sets x reps x load Written by Joey Franzo of Flexx Training Systems