RPE-Based Autoregulated Training

Overview

Autoregulated training uses Rate of Perceived Exertion (RPE) instead of fixed percentages. On days you feel strong, you lift heavier. On days you feel run down, you back off automatically. This prevents both undertraining and overtraining by matching load to your daily readiness.

RPE Scale for reference:

• •RPE 6: Could do 4 more reps
• •RPE 7: Could do 3 more reps
• •RPE 8: Could do 2 more reps
• •RPE 9: Could do 1 more rep
• •RPE 10: Maximum effort, no reps left

This program runs 4 days per week on an upper/lower split. Every set has a target RPE rather than a fixed weight.

RPE Guidelines

Learn to rate RPE honestly. Most lifters underrate by 1-2 points when starting out. Film your sets and review bar speed. A true RPE 8 should show a slight slowdown on the last rep but no grinding.

For working sets, select your weight based on warm-ups:

• •Warm up normally with progressively heavier sets
• •When a warm-up set hits RPE 6-7, you are close to your working weight
• •Add weight until you hit the target RPE for your first working set
• •Hold that weight for remaining sets, or adjust if RPE drifts

Phase 1: Calibration (Weeks 1-4)

Learn to gauge RPE accurately. Keep loads moderate. Record weights and RPE for every set.

Day 1 - Lower Strength

• •Barbell Back Squat: 4x5 at RPE 7 (3min rest)
• •Romanian Deadlift: 3x8 at RPE 7 (2min rest)
• •Leg Press: 3x10 at RPE 7 (90s rest)
• •Leg Curl: 3x10 at RPE 7 (60s rest)
• •Standing Calf Raise: 3x12 at RPE 8 (45s rest)

Day 2 - Upper Strength

• •Barbell Bench Press: 4x5 at RPE 7 (3min rest)
• •Barbell Row: 4x6 at RPE 7 (2min rest)
• •Overhead Press: 3x6 at RPE 7 (2min rest)
• •Weighted Pull-Ups: 3x6 at RPE 7 (2min rest)
• •Face Pulls: 3x15 at RPE 7 (45s rest)

Day 3 - Lower Volume

• •Front Squat: 3x6 at RPE 7 (2min rest)
• •Conventional Deadlift: 3x5 at RPE 7 (3min rest)
• •Bulgarian Split Squat: 3x8 per leg at RPE 7 (90s rest)
• •Glute Ham Raise: 3x10 at RPE 7 (60s rest)
• •Hanging Leg Raise: 3x12 (45s rest)

Day 4 - Upper Volume

• •Incline Barbell Press: 3x8 at RPE 7 (2min rest)
• •Cable Row: 3x10 at RPE 7 (90s rest)
• •Dumbbell Shoulder Press: 3x8 at RPE 7 (90s rest)
• •Lat Pulldown: 3x10 at RPE 7 (90s rest)
• •Lateral Raises: 3x12 at RPE 7 (45s rest)
• •Barbell Curl: 3x10 at RPE 7 (45s rest)

Phase 2: Progressive Overload (Weeks 5-8)

Push target RPEs higher. Introduce fatigue drops (back-off sets based on RPE).

Day 1 - Lower Strength

• •Barbell Back Squat: 1x4 at RPE 8, then 3x4 at RPE 8 (3min rest)
• •Pause Squat: 2x4 at RPE 7 (3min rest)
• •Romanian Deadlift: 3x6 at RPE 8 (2min rest)
• •Leg Curl: 3x10 at RPE 8 (60s rest)
• •Ab Wheel Rollout: 3x10 (45s rest)

Day 2 - Upper Strength

• •Barbell Bench Press: 1x4 at RPE 8, then 3x4 at RPE 8 (3min rest)
• •Close-Grip Bench Press: 2x6 at RPE 7 (2min rest)
• •Barbell Row: 4x5 at RPE 8 (2min rest)
• •Overhead Press: 3x5 at RPE 8 (2min rest)
• •Tricep Pushdowns: 3x10 at RPE 8 (45s rest)

Day 3 - Lower Volume

• •Conventional Deadlift: 1x3 at RPE 8, then 2x3 at RPE 8 (4min rest)
• •Front Squat: 3x5 at RPE 7 (2min rest)
• •Walking Lunges: 3x8 per leg at RPE 8 (90s rest)
• •Glute Ham Raise: 3x8 at RPE 8 (60s rest)
• •Farmer's Walk: 3x30m at RPE 8 (90s rest)

Day 4 - Upper Volume

• •Incline Barbell Press: 3x6 at RPE 8 (2min rest)
• •Weighted Pull-Ups: 3x6 at RPE 8 (2min rest)
• •Dumbbell Shoulder Press: 3x8 at RPE 8 (90s rest)
• •Cable Row: 3x8 at RPE 8 (90s rest)
• •Lateral Raises: 3x12 at RPE 8 (45s rest)
• •Hammer Curls: 3x10 at RPE 8 (45s rest)

Progression Guidelines

• •Record every working set: weight, reps, and RPE
• •If you hit the target RPE easily, add 2.5kg next session
• •If you overshoot RPE, reduce weight. No ego lifting.
• •Compare week over week: same RPE at higher weight means you got stronger
• •Bad days happen. If warm-ups feel RPE 8, reduce target RPE by 1 for that session.
• •Review your log weekly. If RPE consistently runs high, take a deload week at RPE 6.