YOUR RPE GUIDE

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

reps at the top and the RPE to the left and get a goo
listed here up or down to suit the conditions of the d

RPE CALCULATOR

NAME ???
AGE ???
SQUAT ???
BENCH PRESS ???
DEADLIFT ???
STARTING BODY WEIGHT ???
VARIATIONS
DEADLIFT VARIANT ???
BENCH PRESS VARIANT ???
SQUAT VARIANT ???
 VARIANT / OTHER 120

RPE / REPS 1 2
10 120 115
9.5 118 113
9 115 110
8.5 113 109
8 110 107
7.5 109 106
7 107 103
6.5 106 102
6 103 100
5.5 101 98
5 98 96
4 97 94

UNDERSTANDING RPE

RPE is an acronym which stands for Rate of Percieve

part RPE is subjective as it can vary from person to p
amount of effort put into the lift. The RPE scale tech
above 10 is a failed lift/set.

Many times, when just getting into RPE or explainin

an RPE of 8, this would be most easily understood b
to have a set of 5 @ an RPE of 9, we would say that
simple way of quickly getting into RPE.
 Many times, when just getting into RPE or explainin
an RPE of 8, this would be most easily understood b
to have a set of 5 @ an RPE of 9, we would say that
simple way of quickly getting into RPE.

As you use RPE more frequently and learn about it a

see that the RPE of a top set, working set or warm-u
RPE of 7 and when we actual execute this top set, th
to drop the back down weight by 5 to 10% to ensure

WARM-UP RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Reverse snow angles.

2. T Spine rotations.
3. Banded side shuffle.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels.
7. Couch Stretch 60s.
8. World's greatest stretch 10 Each Side.
9. Hip Airplane 10 Each Side.
10. Cossak Squats 10 Each Side.
11. Single leg Glute Bridges.
12. Shoulder Ys Ts Ws.
13. Single Leg Split Squats 10 Each Side.
14. Bird Dogs.
15. Deadbugs.
16. Front Foot Elevated Jefferson Split Squat.

ANKLE MOBILITY DRILLS

1. Dorsiflexion Pails & Rails 2X60s.
2. Banded Dorsiflesion Mobilization 2x60s.
3. Lateral Tibial Glide 1x60s.

Note: This is only a warm-up recommendation, If you have a routi

warm-up or mix and match to suit your personal warm-ups need

REHAB/PRE-HAB RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Banded internal & external shoulder rotations 3x10.

2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.

Note: All these exercises may not be necessary for everyone, bas
rest days.

MYO REPS EXPLAINED

Perform a activation set of 15 to 25 reps at rpe 8. Then perform 3

DENSITY PROTOCOL EXPLAINED

Perform a set with a weight you can do for 12 to 15 reps and be 1

rest period solely up to you! Try to overload 5 to 10lbs weekly on
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%
 to how RPE translates to percentages of your 1RM, you can take a look at
ft and get a good estimate as to what your weight for the day could be. The
nditions of the day.

If you have another lift or variant of a main lift t

percenatges based on RPE for, Use
 If you have another lift or variant of a main lift t
percenatges based on RPE for, Use
← ENTER ANY MAX

3 4 5 6 7
110 107 103 101 97
109 106 102 98 96
107 103 101 97 95
106 102 98 96 92
103 101 97 95 91
102 98 96 92 90
101 97 95 91 89
98 96 92 90 86
96 94 90 88 84
95 92 89 86 83
94 91 88 85 82
91 89 86 83 80

Rate of Percieved Exertions and is a method used to communicate the inten

om person to person but an example of an objective aspect of RPE is the b
RPE scale technically ranges from 1-10 but in practice only 6 to 10 are used

RPE or explaining it to someone, the simpliest way to do so is by comparing

y understood by saying that the athlete should pick a weight that that wou
would say that the athlete should pick a weight that would leave them 1 re
E.
RPE or explaining it to someone, the simpliest way to do so is by comparing
y understood by saying that the athlete should pick a weight that that wou
would say that the athlete should pick a weight that would leave them 1 re
E.

learn about it as it relates to you in particular, you will see that it is much m
g set or warm-up should impact our weight selection for the sets to come. F
e this top set, the RPE was closer to a 9; In this case althought the recomme
o 10% to ensure that our effort on the day isn't above what it should be and

youtube/google search.) WATCH THE MOBILITY VIDEOS HE

BONUS MOBILITY
 , If you have a routine that works for then you should feel free to continue it. You can also ad
nal warm-ups needs.

youtube/google search.)

ns 3x10.
y for everyone, based on your needs you can perform these 2-4 times a week after training se

8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.

to 15 reps and be 1 rep shy of failure. Then repeat this load for 5 mins with the number of set
to 10lbs weekly on the initial set of 12 to 15 reps (If possible).
an take a look at the personalized charts below. Using this chart you can ta
day could be. Then based on the warm-ups and how you feel, you can adju

iant of a main lift that you want to calculate

sed on RPE for, Use this chart!
 iant of a main lift that you want to calculate
sed on RPE for, Use this chart!

8 9 10
95 91 89
92 90 86
91 89 85
90 86 83
89 85 82
86 83 80
85 82 78
83 80 77
80 78 74
79 77 73
78 74 71
76 73 70

municate the intensity or recommended intensity of a particular lift or set. F

ct of RPE is the bar speed during the lift, which can fairly reliably be used t
y 6 to 10 are used. Anything below 6 is classified as too effortless to rank a

o is by comparing it to RIR (Reps In Reserve). For example if we were to hav

ght that that would be 2 reps away from failure with after completing 5 rep
d leave them 1 rep away from failure after completing 5 reps. This is one of
o is by comparing it to RIR (Reps In Reserve). For example if we were to hav
ght that that would be 2 reps away from failure with after completing 5 rep
d leave them 1 rep away from failure after completing 5 reps. This is one of

e that it is much more nuanced that just simply "I could do 2 more reps" &
he sets to come. For example, if we had a recommended top set of 5 @ a re
ght the recommended back downs are at a particular % or % drop, it would
t it should be and that we continue to manage fatigue smartly.

ILITY VIDEOS HERE:

MOBILITY
ue it. You can also add to this
week after training sessions or on

reps.

DEADLIFT VARIANT
DEFICIT DEADLI
BLOCK PULL
PAUSED DEADLI

ith the number of sets, reps and

harts below. Using this chart you can take a look at the
rm-ups and how you feel, you can adjust the weight
ded intensity of a particular lift or set. For the most
e lift, which can fairly reliably be used to judge the
6 is classified as too effortless to rank and anything

Reserve). For example if we were to have a set of 5 @

from failure with after completing 5 reps & If we were
e after completing 5 reps. This is one of the most
Reserve). For example if we were to have a set of 5 @
from failure with after completing 5 reps & If we were
e after completing 5 reps. This is one of the most

t just simply "I could do 2 more reps" & you will also
had a recommended top set of 5 @ a recommended
are at a particular % or % drop, it would be smart for us
to manage fatigue smartly.

WARM-UP GUIDE / HOW TO

1. Increase your heart rate and increase your core tempreature. You can utilize the st
a movement in place for 3-5 mins at a moderate or low intensity.
2. Choose 3-4 of the listed movements to the left of this (based on what your first ma

3. Perform your main movement with the barbell first, doing 10-15 reps for 1-2 sets. F
breathing, bracing, rigidity and tension throughout the movements.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
 can utilize the stationary bike, tread mill, rower or do

what your first main movement of the training day is).

eps for 1-2 sets. Feel out the movement, positioning,