This bench program is STRICTLY only you

Accessories. You must work your workout

Week 1
Tuesday Sets Reps
Bench Press 1 4
Bench Press 4 5
Weighted Dips 3 6-8

Daily Volume

Thursday Sets Reps

Pin Press 1 4
Pin Press 3 4
DB Incline Press 3 8-10

Daily Volume

Saturday Sets Reps

Bench press 1 3
Bench press 3 4
Weighted Dips 3 4-6

Daily Volume

Week 4
Tuesday Sets Reps
Bench Press 1 3
Bench Press 4 4
Weighted Dips 3 6-8

Daily Volume

Thursday Sets Reps

Pin Press 1 3
Pin Press 3 3
DB Incline Press 3 8-10

Daily Volume
 Saturday Sets Reps
Bench press 1 2
Bench press 3 3
Weighted Dips 3 4-6

Daily Volume
CTLY only your Bench +
your workout split around it.

Weight Rpe Tempo Daily Volume

63 6 252
57.5 - 1150
7-8

1402

Weight Rpe Tempo Daily Volume

63 6 252
60 - 720
7-8

972

Weight Rpe Tempo Daily Volume

70 6.5 210
67.5 - 810
7-8

1020

Weight Rpe Tempo Daily Volume

73 8 219
67.5 - 1080
7-8

1299

Weight Rpe Tempo Daily Volume

73 7-8 219
67.5 - 607.5
7-8

826.5
Weight Rpe Tempo Daily Volume
78 9 156
75 - 675
7-8

831
 Week 2
Tuesday Sets Reps
Bench Press 1 4
Bench Press 4 5
Weighted Dips 3 6-8

Daily Volume

Thursday Sets Reps

Pin Press 1 4
Pin Press 3 4
DB Incline Press 3 8-10

Daily Volume

Saturday Sets Reps

Bench press 1 3
Bench press 3 4
Weighted Dips 3 4-6

Daily Volume

Week 5
Tuesday Sets Reps
Bench Press 1 2
Bench Press 4 3
Weighted Dips 3 6-8

Daily Volume

Thursday Sets Reps

Pin Press 1 3
Pin Press 3 3
DB Incline Press 3 8-10

Daily Volume
 Saturday Sets Reps
Bench press 1 1
Bench press 3 2
Weighted Dips 3 4-6

Daily Volume
Weight Rpe Tempo Daily Volume
69 6.5-7 276
62.5 - 1250
7-8

1526

Weight Rpe Tempo Daily Volume

70 7-8 280
65 - 780
7-8

1060

Weight Rpe Tempo Daily Volume

72 7.5 216
67.5 - 810
7-8

1026

Weight Rpe Tempo Daily Volume

78 8.5-9 156
72.5 - 870
7-8

1026

Weight Rpe Tempo Daily Volume

73 7-8 219
67.5 - 607.5
7-8

826.5
Weight Rpe Tempo Daily Volume
85 9.5-10 85
80 - 480
7-8

565
 Week 3
Tuesday Sets Reps
Bench Press 1 3
Bench Press 4 4
Weighted Dips 3 6-8

Daily Volume

Thursday Sets Reps

Pin Press 1 3
Pin Press 3 3
DB Incline Press 3 8-10

Daily Volume

Saturday Sets Reps

Bench press 1 2
Bench press 3 3
Weighted Dips 3 4-6

Daily Volume
Weight Rpe Tempo Daily Volume
72 7.5 216
65 - 1040
7-8

1256

Weight Rpe Tempo Daily Volume

72 7-8 216
67.5 - 607.5
7-8

823.5

Weight Rpe Tempo Daily Volume

76 8-8.5 152
72.5 - 652.5
7-8

804.5
 Kg to Lb Converter
The rpe calculator is much more accurate if you input weight in L
Weight (Kg) Weight (Lbs)
100 220.4

Complete rpe guide

If you need a more concrete guide as to how RPE tra

this chart you can take a look at the reps at the top
based on the warm-ups and how you feel, you can a

RPE CALCULATOR

Calculator Reps
Squat 3
Bench 3
Deadlift 4

1RM
 RPE / REPS 1
10 85
9.5 83
9 82
8.5 80
8 78
7.5 77
7 76
6.5 75
6 73
5.5 71
5 70
4 69

UNDERSTANDING RPE

RPE is an acronym which stands for Rate of Percieve

particular lift or set. For the most part RPE is subjecti
speed during the lift, which can fairly reliably be use
practice only 6 to 10 are used. Anything below 6 is c

Many times, when just getting into RPE or explainin

example if we were to have a set of 5 @ an RPE of 8
would be 2 reps away from failure with after comple
pick a weight that would leave them 1 rep away from
Many times, when just getting into RPE or explainin
example if we were to have a set of 5 @ an RPE of 8
would be 2 reps away from failure with after comple
pick a weight that would leave them 1 rep away from

As you use RPE more frequently and learn about it a

do 2 more reps" & you will also see that the RPE of a
example, if we had a recommended top set of 5 @ a
case althought the recommended back downs are a
ensure that our effort on the day isn't above what it
RPE Reps %age
10 1 100.00%
9.5 1 97.80%
9 1 95.50%
8.5 1 93.90%
8 1 92.20%
7.5 1 90.70%
7 1 89.20%
6.5 1 87.80%
6 1 86.30%
5.5 1 85.00%
5 1 83.70%
4.5 1 82.40%
4 1 81.10%
10 2 95.50%
9.5 2 93.90%
9 2 92.20%
8.5 2 90.70%
8 2 89.20%
7.5 2 87.80%
7 2 86.30%
6.5 2 85.00%
6 2 83.70%
5.5 2 82.40%
5 2 81.10%
4.5 2 79.90%
4 2 78.60%
10 3 92.20%
9.5 3 90.70%
9 3 89.20%
8.5 3 87.80%
8 3 86.30%
7.5 3 85.00%
7 3 83.70%
6.5 3 82.40%
6 3 81.10%
5.5 3 79.90%
5 3 78.60%
4.5 3 77.40%
4 3 76.20%
10 4 89.20%
9.5 4 87.80%
9 4 86.30%
8.5 4 85.00%
8 4 83.70%
7.5 4 82.40%
7 4 81.10%
6.5 4 79.90%
6 4 78.60%
5.5 4 77.40%
5 4 76.20%
4.5 4 75.10%
4 4 73.90%
10 5 86.30%
9.5 5 85.00%
9 5 83.70%
8.5 5 82.40%
8 5 81.10%
7.5 5 79.90%
7 5 78.60%
6.5 5 77.40%
6 5 76.20%
5.5 5 75.10%
5 5 73.90%
4.5 5 72.30%
4 5 70.70%
10 6 83.70%
9.5 6 82.40%
9 6 81.10%
8.5 6 79.90%
8 6 78.60%
7.5 6 77.40%
7 6 76.20%
6.5 6 75.10%
6 6 73.90%
5.5 6 72.30%
5 6 70.70%
4.5 6 69.40%
4 6 68.00%
10 7 81.10%
9.5 7 79.90%
9 7 78.60%
8.5 7 77.40%
8 7 76.20%
7.5 7 75.10%
7 7 73.90%
6.5 7 72.30%
6 7 70.70%
5.5 7 69.40%
5 7 68.00%
4.5 7 66.70%
4 7 65.30%
10 8 78.60%
9.5 8 77.40%
9 8 76.20%
8.5 8 75.10%
8 8 73.90%
7.5 8 72.30%
7 8 70.70%
6.5 8 69.40%
6 8 68.00%
5.5 8 66.70%
5 8 65.30%
4.5 8 64.00%
4 8 62.60%
10 9 76.20%
9.5 9 75.10%
9 9 73.90%
8.5 9 72.30%
8 9 70.70%
7.5 9 69.40%
7 9 68.00%
6.5 9 66.70%
6 9 65.30%
5.5 9 64.00%
5 9 62.60%
4.5 9 61.30%
4 9 59.90%
10 10 73.90%
9.5 10 72.30%
9 10 70.70%
8.5 10 69.40%
8 10 68.00%
7.5 10 66.70%
7 10 65.30%
6.5 10 64.00%
6 10 62.60%
5.5 10 61.30%
5 10 59.90%
4.5 10 58.60%
4 10 57.20%
10 11 70.70%
9.5 11 69.40%
9 11 68.00%
8.5 11 66.70%
8 11 65.30%
7.5 11 64.00%
7 11 62.60%
6.5 11 61.30%
6 11 59.90%
5.5 11 58.60%
5 11 57.20%
4.5 11 55.80%
4 11 54.40%
10 12 68.00%
9.5 12 66.70%
9 12 65.30%
8.5 12 64.00%
8 12 62.60%
7.5 12 61.30%
7 12 59.90%
6.5 12 58.60%
6 12 57.20%
5.5 12 55.80%
5 12 54.40%
4.5 12 53.00%
4 12 51.60%
curate if you input weight in Lbs

e guide as to how RPE translates to percentages of your 1RM, you can take
ok at the reps at the top and the RPE to the left and get a good estimate as
how you feel, you can adjust the weight listed here up or down to suit the

TOR

RPE 1RM (%) Recommended Weight

7.5 110 85.00% 94
7 187 83.70% 157
7.5 150 82.40% 124

Use this table to calc

85 ← ENTER ANY MAX
 2 3 4 5 6
82 78 76 73 71
80 77 75 72 70
78 76 73 71 69
77 75 72 70 68
76 73 71 69 67
75 72 70 68 65
73 71 69 67 65
72 70 68 65 64
71 68 66 64 62
70 67 65 63 61
68 66 65 62 60
66 65 63 61 59

ands for Rate of Percieved Exertions and is a method used to communicate

most part RPE is subjective as it can vary from person to person but an exa
can fairly reliably be used to judge the amount of effort put into the lift. Th
ed. Anything below 6 is classified as too effortless to rank and anything abo

tting into RPE or explaining it to someone, the simpliest way to do so is by co

a set of 5 @ an RPE of 8, this would be most easily understood by saying t
failure with after completing 5 reps & If we were to have a set of 5 @ an R
ave them 1 rep away from failure after completing 5 reps. This is one of the
tting into RPE or explaining it to someone, the simpliest way to do so is by co
a set of 5 @ an RPE of 8, this would be most easily understood by saying t
failure with after completing 5 reps & If we were to have a set of 5 @ an R
ave them 1 rep away from failure after completing 5 reps. This is one of the

ently and learn about it as it relates to you in particular, you will see that it
also see that the RPE of a top set, working set or warm-up should impact o
mended top set of 5 @ a recommended RPE of 7 and when we actual exec
ended back downs are at a particular % or % drop, it would be smart for us
e day isn't above what it should be and that we continue to manage fatigu
RM, you can take a look at the personalized charts below. Using
good estimate as to what your weight for the day could be. Then
r down to suit the conditions of the day.

nded Weight
94
57
24

table to calculate rpe if needed :)

 7 8 9 10
69 67 65 63
68 65 64 61
67 65 63 60
65 64 61 59
65 63 60 58
64 61 59 57
63 60 58 55
61 59 57 54
59 57 55 53
59 56 54 52
58 55 53 50
57 54 52 49

d to communicate the intensity or recommended intensity of a

person but an example of an objective aspect of RPE is the bar
ut into the lift. The RPE scale technically ranges from 1-10 but in
and anything above 10 is a failed lift/set.

ay to do so is by comparing it to RIR (Reps In Reserve). For

stood by saying that the athlete should pick a weight that that
a set of 5 @ an RPE of 9, we would say that the athlete should
This is one of the most simple way of quickly getting into RPE.
ay to do so is by comparing it to RIR (Reps In Reserve). For
stood by saying that the athlete should pick a weight that that
a set of 5 @ an RPE of 9, we would say that the athlete should
This is one of the most simple way of quickly getting into RPE.

ou will see that it is much more nuanced that just simply "I could
p should impact our weight selection for the sets to come. For
en we actual execute this top set, the RPE was closer to a 9; In this
d be smart for us to drop the back down weight by 5 to 10% to
to manage fatigue smartly.