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RPE peaking block (8 weeks)

A top single at a rising RPE on each competition lift, then back-off sets at a percentage of the weight you actually hit — a good day moves them up, a bad day down. Seven weeks build to RPE 9 and taper; week 8 is a mock meet. Loads come from your e1RM; rate every set.

  • 4 days a week
  • 8 weeks
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In Iron Ledger every weight below is filled in for you, from your training max or your estimated max, and moves as you progress. Import it from Program → Change program → Global library.

Every week, every day

Week 1

Day 1 · Squat

  • Back Squat1x1 @ RPE 7 + 4x5 @ −20%
  • Barbell Bench Press4x6
  • Barbell Row3x8-12

Day 2 · Deadlift

  • Deadlift1x1 @ RPE 7 + 4x5 @ −20%
  • Military Press4x8
  • Pull-up3x6-10

Day 3 · Bench

  • Barbell Bench Press1x1 @ RPE 7 + 4x5 @ −20%
  • Front Squat4x5
  • Hanging Leg Raise3x10-15

Day 4 · Bench volume

  • Close-Grip Bench Press4x8
  • Romanian Deadlift4x8
  • Lying Hamstring Curl3x10-15
Week 2

Day 1 · Squat

  • Back Squat1x1 @ RPE 7.5 + 4x5 @ −20%
  • Barbell Bench Press4x6
  • Barbell Row3x8-12

Day 2 · Deadlift

  • Deadlift1x1 @ RPE 7.5 + 4x5 @ −20%
  • Military Press4x8
  • Pull-up3x6-10

Day 3 · Bench

  • Barbell Bench Press1x1 @ RPE 7.5 + 4x5 @ −20%
  • Front Squat4x5
  • Hanging Leg Raise3x10-15

Day 4 · Bench volume

  • Close-Grip Bench Press4x8
  • Romanian Deadlift4x8
  • Lying Hamstring Curl3x10-15
Week 3

Day 1 · Squat

  • Back Squat1x1 @ RPE 8 + 4x4 @ −18%
  • Barbell Bench Press4x6
  • Barbell Row3x8-12

Day 2 · Deadlift

  • Deadlift1x1 @ RPE 8 + 4x4 @ −18%
  • Military Press4x8
  • Pull-up3x6-10

Day 3 · Bench

  • Barbell Bench Press1x1 @ RPE 8 + 4x4 @ −18%
  • Front Squat4x5
  • Hanging Leg Raise3x10-15

Day 4 · Bench volume

  • Close-Grip Bench Press4x8
  • Romanian Deadlift4x8
  • Lying Hamstring Curl3x10-15
Week 4

Day 1 · Squat

  • Back Squat1x1 @ RPE 8 + 3x4 @ −15%
  • Barbell Bench Press3x6
  • Barbell Row3x8-12

Day 2 · Deadlift

  • Deadlift1x1 @ RPE 8 + 3x4 @ −15%
  • Military Press3x8
  • Pull-up3x6-10

Day 3 · Bench

  • Barbell Bench Press1x1 @ RPE 8 + 3x4 @ −15%
  • Front Squat3x5
  • Hanging Leg Raise3x10-15

Day 4 · Bench volume

  • Close-Grip Bench Press3x8
  • Romanian Deadlift3x8
  • Lying Hamstring Curl3x10-15
Week 5

Day 1 · Squat

  • Back Squat1x1 @ RPE 8.5 + 3x3 @ −12%
  • Barbell Bench Press3x6
  • Barbell Row3x8-12

Day 2 · Deadlift

  • Deadlift1x1 @ RPE 8.5 + 3x3 @ −12%
  • Military Press3x8
  • Pull-up3x6-10

Day 3 · Bench

  • Barbell Bench Press1x1 @ RPE 8.5 + 3x3 @ −12%
  • Front Squat3x5
  • Hanging Leg Raise3x10-15

Day 4 · Bench volume

  • Close-Grip Bench Press3x8
  • Romanian Deadlift3x8
  • Lying Hamstring Curl3x10-15
Week 6

Day 1 · Squat

  • Back Squat1x1 @ RPE 9 + 3x2 @ −10%
  • Barbell Bench Press3x6
  • Barbell Row3x8-12

Day 2 · Deadlift

  • Deadlift1x1 @ RPE 9 + 3x2 @ −10%
  • Military Press3x8
  • Pull-up3x6-10

Day 3 · Bench

  • Barbell Bench Press1x1 @ RPE 9 + 3x2 @ −10%
  • Front Squat3x5
  • Hanging Leg Raise3x10-15

Day 4 · Bench volume

  • Close-Grip Bench Press3x8
  • Romanian Deadlift3x8
  • Lying Hamstring Curl3x10-15
Week 7

Day 1 · Squat

  • Back Squat1x1 @ RPE 8 + 2x2 @ −10%
  • Barbell Bench Press2x6
  • Barbell Row3x8-12

Day 2 · Deadlift

  • Deadlift1x1 @ RPE 8 + 2x2 @ −10%
  • Military Press2x8
  • Pull-up3x6-10

Day 3 · Bench

  • Barbell Bench Press1x1 @ RPE 8 + 2x2 @ −10%
  • Front Squat2x5
  • Hanging Leg Raise3x10-15

Day 4 · Bench volume

  • Close-Grip Bench Press2x8
  • Romanian Deadlift2x8
  • Lying Hamstring Curl3x10-15
Week 8

Day 1 · Squat + bench

  • Back Squat3x1
  • Barbell Bench Press3x1

Day 2 · Deadlift

  • Deadlift3x1

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