Original starter · 8 weeks
RPE Autoregulated Strength
Set daily loads from how the bar moves: a top set at a target RPE, then back-off sets that adapt to your recovery.
8weeks
4days a week
32sessions
381working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 52 | 34 | −35% |
|---|
| Total reps | 520 | 260 | −50% |
|---|
| Reps per set | 10.0 | 7.6 | −24% |
|---|
| Average RPE | 7.0 | 5.6 | −20% |
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Week 1
DAY 1 - MON - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Top set | 1 × 5 | RPE 7 | 03:30 |
|---|
| Back Squat · Back-off sets, top-set load minus eight percent | 3 × 5 | RPE 7 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 10 | RPE 7 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 40 | RPE 6.5 | 01:00 |
|---|
DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Top set | 1 × 5 | RPE 7 | 03:00 |
|---|
| Bench Press · Back-off sets, top-set load minus eight percent | 3 × 5 | RPE 7 | 02:30 |
|---|
| Barbell Row | 4 × 8 | RPE 7 | 01:45 |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 7 | 01:30 |
|---|
| Triceps Pushdown | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 3 - THU - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Top set | 1 × 5 | RPE 7 | 03:30 |
|---|
| Deadlift · Back-off sets, top-set load minus ten percent | 2 × 5 | RPE 7 | 03:00 |
|---|
| Front Squat | 3 × 6 | RPE 7 | 02:30 |
|---|
| Back Extension | 3 × 12 | RPE 7 | 01:15 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7 | 01:00 |
|---|
DAY 4 - FRI - BENCH VARIATION
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Bench Press · Two-second pause | 4 × 5 | RPE 7 | 02:30 |
|---|
| Weighted Pull-Up | 4 × 6 | RPE 7 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7 | 01:30 |
|---|
| Face Pull | 3 × 15 | RPE 7 | 01:00 |
|---|
Week 2
DAY 1 - MON - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Top set | 1 × 5 | RPE 7.5 | 03:30 |
|---|
| Back Squat · Back-off sets, top-set load minus eight percent | 3 × 5 | RPE 7.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 45 | RPE 7 | 01:00 |
|---|
DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Top set | 1 × 5 | RPE 7.5 | 03:00 |
|---|
| Bench Press · Back-off sets, top-set load minus eight percent | 3 × 5 | RPE 7.5 | 02:30 |
|---|
| Barbell Row | 4 × 8 | RPE 7.5 | 01:45 |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Triceps Pushdown | 3 × 12 | RPE 7.5 | 01:00 |
|---|
DAY 3 - THU - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Top set | 1 × 4 | RPE 7.5 | 03:30 |
|---|
| Deadlift · Back-off sets, top-set load minus ten percent | 2 × 4 | RPE 7.5 | 03:00 |
|---|
| Front Squat | 3 × 6 | RPE 7.5 | 02:30 |
|---|
| Back Extension | 3 × 12 | RPE 7.5 | 01:15 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7.5 | 01:00 |
|---|
DAY 4 - FRI - BENCH VARIATION
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Bench Press · Two-second pause | 4 × 5 | RPE 7.5 | 02:30 |
|---|
| Weighted Pull-Up | 4 × 6 | RPE 7.5 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Face Pull | 3 × 15 | RPE 7.5 | 01:00 |
|---|
Week 3
DAY 1 - MON - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Top set | 1 × 4 | RPE 8 | 03:30 |
|---|
| Back Squat · Back-off sets, top-set load minus eight percent | 3 × 4 | RPE 7.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 8 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 50 | RPE 7 | 01:00 |
|---|
DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Top set | 1 × 4 | RPE 8 | 03:00 |
|---|
| Bench Press · Back-off sets, top-set load minus eight percent | 3 × 4 | RPE 7.5 | 02:30 |
|---|
| Barbell Row | 4 × 8 | RPE 8 | 01:45 |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 8 | 01:30 |
|---|
| Triceps Pushdown | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 3 - THU - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Top set | 1 × 4 | RPE 8 | 03:30 |
|---|
| Deadlift · Back-off sets, top-set load minus ten percent | 3 × 4 | RPE 7.5 | 03:00 |
|---|
| Front Squat | 3 × 5 | RPE 7.5 | 02:30 |
|---|
| Back Extension | 3 × 15 | RPE 8 | 01:15 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 4 - FRI - BENCH VARIATION
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Bench Press · Two-second pause | 4 × 4 | RPE 7.5 | 02:30 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 8 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 8 | 01:30 |
|---|
| Face Pull | 3 × 15 | RPE 8 | 01:00 |
|---|
Week 4
DAY 1 - MON - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Top set | 1 × 4 | RPE 8.5 | 03:30 |
|---|
| Back Squat · Back-off sets, top-set load minus eight percent | 4 × 4 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 8 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 8 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 50 | RPE 7.5 | 01:00 |
|---|
DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Top set | 1 × 4 | RPE 8.5 | 03:00 |
|---|
| Bench Press · Back-off sets, top-set load minus eight percent | 4 × 4 | RPE 8 | 02:30 |
|---|
| Barbell Row | 4 × 6 | RPE 8 | 01:45 |
|---|
| Dumbbell Shoulder Press | 3 × 8 | RPE 8 | 01:30 |
|---|
| Triceps Pushdown | 3 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 3 - THU - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Top set | 1 × 3 | RPE 8.5 | 03:30 |
|---|
| Deadlift · Back-off sets, top-set load minus ten percent | 3 × 3 | RPE 8 | 03:00 |
|---|
| Front Squat | 3 × 5 | RPE 8 | 02:30 |
|---|
| Back Extension | 3 × 12 | RPE 8 | 01:15 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 4 - FRI - BENCH VARIATION
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Bench Press · Two-second pause | 4 × 4 | RPE 8 | 02:30 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 8.5 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 8 | 01:30 |
|---|
| Face Pull | 3 × 12 | RPE 8 | 01:00 |
|---|
Week 5
DAY 1 - MON - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Top set | 1 × 3 | RPE 8.5 | 03:30 |
|---|
| Back Squat · Back-off sets, top-set load minus eight percent | 4 × 3 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 8.5 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 60 | RPE 7.5 | 01:00 |
|---|
DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Top set | 1 × 3 | RPE 8.5 | 03:00 |
|---|
| Bench Press · Back-off sets, top-set load minus eight percent | 4 × 3 | RPE 8 | 02:30 |
|---|
| Barbell Row | 4 × 6 | RPE 8.5 | 01:45 |
|---|
| Dumbbell Shoulder Press | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Triceps Pushdown | 3 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 3 - THU - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Top set | 1 × 3 | RPE 8.5 | 03:30 |
|---|
| Deadlift · Back-off sets, top-set load minus ten percent | 3 × 3 | RPE 8 | 03:00 |
|---|
| Front Squat | 3 × 4 | RPE 8 | 02:30 |
|---|
| Back Extension | 3 × 12 | RPE 8.5 | 01:15 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 4 - FRI - BENCH VARIATION
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Bench Press · Two-second pause | 4 × 3 | RPE 8 | 02:30 |
|---|
| Weighted Pull-Up | 4 × 4 | RPE 8.5 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Face Pull | 3 × 12 | RPE 8.5 | 01:00 |
|---|
Week 6
DAY 1 - MON - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Top set | 1 × 2 | RPE 9 | 03:30 |
|---|
| Back Squat · Back-off sets, top-set load minus eight percent | 3 × 2 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 2 × 6 | RPE 8 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 8 | RPE 8 | 01:30 |
|---|
| Plank · Seconds per hold | 2 × 45 | RPE 7 | 01:00 |
|---|
DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Top set | 1 × 2 | RPE 9 | 03:00 |
|---|
| Bench Press · Back-off sets, top-set load minus eight percent | 3 × 2 | RPE 8 | 02:30 |
|---|
| Barbell Row | 3 × 6 | RPE 8 | 01:45 |
|---|
| Dumbbell Shoulder Press | 2 × 8 | RPE 8 | 01:30 |
|---|
| Triceps Pushdown | 2 × 12 | RPE 8 | 01:00 |
|---|
DAY 3 - THU - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Top set | 1 × 2 | RPE 9 | 03:30 |
|---|
| Deadlift · Back-off sets, top-set load minus ten percent | 2 × 2 | RPE 8 | 03:00 |
|---|
| Front Squat | 2 × 4 | RPE 8 | 02:30 |
|---|
| Back Extension | 2 × 12 | RPE 8 | 01:15 |
|---|
| Hanging Leg Raise | 2 × 12 | RPE 8 | 01:00 |
|---|
DAY 4 - FRI - BENCH VARIATION
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Bench Press · Two-second pause | 3 × 3 | RPE 8 | 02:30 |
|---|
| Weighted Pull-Up | 3 × 4 | RPE 8.5 | 02:00 |
|---|
| Incline Dumbbell Press | 2 × 8 | RPE 8 | 01:30 |
|---|
| Face Pull | 2 × 12 | RPE 8 | 01:00 |
|---|
Week 7
DAY 1 - MON - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Top set | 1 × 1 | RPE 9.5 | 03:30 |
|---|
| Back Squat · Back-off sets, top-set load minus eight percent | 2 × 2 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 2 × 5 | RPE 7.5 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 6 | RPE 7 | 01:30 |
|---|
| Plank · Seconds per hold | 2 × 40 | RPE 6.5 | 01:00 |
|---|
DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Top set | 1 × 1 | RPE 9.5 | 03:00 |
|---|
| Bench Press · Back-off sets, top-set load minus eight percent | 2 × 2 | RPE 8 | 02:30 |
|---|
| Barbell Row | 3 × 5 | RPE 7.5 | 01:45 |
|---|
| Dumbbell Shoulder Press | 2 × 6 | RPE 7 | 01:30 |
|---|
| Triceps Pushdown | 2 × 10 | RPE 7 | 01:00 |
|---|
DAY 3 - THU - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Top set | 1 × 1 | RPE 9.5 | 03:30 |
|---|
| Deadlift · Back-off sets, top-set load minus ten percent | 2 × 2 | RPE 7.5 | 03:00 |
|---|
| Front Squat | 2 × 3 | RPE 7.5 | 02:30 |
|---|
| Back Extension | 2 × 10 | RPE 7 | 01:15 |
|---|
| Hanging Leg Raise | 2 × 10 | RPE 7 | 01:00 |
|---|
DAY 4 - FRI - BENCH VARIATION
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Bench Press · Two-second pause | 2 × 3 | RPE 7.5 | 02:30 |
|---|
| Weighted Pull-Up | 2 × 3 | RPE 8 | 02:00 |
|---|
| Incline Dumbbell Press | 2 × 8 | RPE 7 | 01:30 |
|---|
| Face Pull | 2 × 12 | RPE 7 | 01:00 |
|---|
Week 8
DAY 1 - MON - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Top set | 1 × 3 | RPE 6 | 03:30 |
|---|
| Back Squat · Back-off sets, top-set load minus eight percent | 2 × 3 | RPE 5.5 | 02:30 |
|---|
| Romanian Deadlift | 2 × 6 | RPE 5.5 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 8 | RPE 5.5 | 01:30 |
|---|
| Plank · Seconds per hold | 2 × 30 | RPE 5 | 01:00 |
|---|
DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Top set | 1 × 3 | RPE 6 | 03:00 |
|---|
| Bench Press · Back-off sets, top-set load minus eight percent | 2 × 3 | RPE 5.5 | 02:30 |
|---|
| Barbell Row | 2 × 6 | RPE 5.5 | 01:45 |
|---|
| Dumbbell Shoulder Press | 2 × 8 | RPE 5.5 | 01:30 |
|---|
| Triceps Pushdown | 2 × 10 | RPE 5.5 | 01:00 |
|---|
DAY 3 - THU - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Top set | 1 × 3 | RPE 6 | 03:30 |
|---|
| Deadlift · Back-off sets, top-set load minus ten percent | 1 × 3 | RPE 5.5 | 03:00 |
|---|
| Front Squat | 2 × 4 | RPE 5.5 | 02:30 |
|---|
| Back Extension | 2 × 10 | RPE 5.5 | 01:15 |
|---|
| Hanging Leg Raise | 2 × 8 | RPE 5.5 | 01:00 |
|---|
DAY 4 - FRI - BENCH VARIATION
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Bench Press · Two-second pause | 2 × 3 | RPE 5.5 | 02:30 |
|---|
| Weighted Pull-Up | 2 × 5 | RPE 5.5 | 02:00 |
|---|
| Incline Dumbbell Press | 2 × 8 | RPE 5.5 | 01:30 |
|---|
| Face Pull | 2 × 12 | RPE 5.5 | 01:00 |
|---|