ReTrain Program

RPE EXPLAINED MUST WATCH VIDEO

REP SCALE

RPE What it means

10 Could not have done more reps or weight
9.5 Could not have done more reps but could have done slightly more weight
9 Could have done one more rep
8.5 Could have done one more rep and slightly more weight
8 Could have done 2 more reps

7.5 Could have done 2 more reps and slightly more weight
7 Could have done 3 more reps
6.5 Could have done 3 more reps and slightly more weight
6 Could have done 4 more reps

REPS
1 2 3 4 5 6
10 100% 96% 92% 89% 86% 84%
9.5 98% 94% 91% 88% 85% 82%
9 96% 92% 89% 86% 84% 81%
8.5 94% 91% 88% 85% 82% 80%
RPE

8 92% 89% 86% 84% 81% 79%

7.5 91% 88% 85% 82% 80% 77%
7 89% 86% 84% 81% 79% 76%
6.5 88% 85% 82% 80% 77% 75%

Example
Lets say you wanted to take a Squat x3 @ 8,

Take your max Squat to be 240kg,

That would be approximately 86% of your 1rm,
240 × 0.86 = 207.5

This is just an approximation and may be different for you as a lifte

 Notes:
1. This program is for lifters who have taken one or two months
off and want a creative approach to getting back to previous
strength levels.
2. RPE (Rate of Percieved Extertion) is used, which is effective in
modifying your workouts based on your daily strength
tly more weight fluctuations. It is OK to lift less or more than the prescribed
weight to meet the RPE.
3. Must know your previous frequency for SBD, new frequency is
weight 50% - 70% of total previous volume.
4. Be able to take conservative singles (at first assume new max -
20% of previous max and work towards x1 @8-8.5).
weight

weight
Credits:
Sean Noriega (og template)
3DMJ
TSA (excel overlord)
RTS (yoda)
Prime Fam
7 8 9 10
81% 79% 76% 74%
80% 77% 75% 72%
79% 76% 74% 71%
77% 75% 72% 69%
76% 74% 71% 68%
75% 72% 69% 67%
74% 71% 68% 65%
72% 69% 67% 64%
 Credits:
ega (og template)
3DMJ
excel overlord)
TS (yoda)
rime Fam
Day 1 sets reps intensity load rpe
Tempo Squat (4-2-0) 3 x3 @6.5
- 2 x3 @7.5
Close Grip Bench Press 4 x3 @7
- 2 x2 @8
Horizontal Row 2 x 10 @6
Lunge Variation 3 x8 @7
Abs - Mid Section 3 x 10

Day 2 sets reps intensity load rpe

Opposite Stance Deadlift 4 x3 @7
OHP 3 x 10,8,6 @7
Vertical Pulling 2 x 10 @6
Bicep Acc (Cluster Sets) 5x
Abs - Obliques 3 x8

Day 3 sets reps intensity load rpe

Highbar Squat 3 x9 @7
TNG Bench Press 3 x 10 @7
OHP 3 x 14,12,10 @6
Vertical Pulling 3 x 15 @7
Tricep Acc (Cluster Sets) 3x
Lateral Raises 3 x 12

Day 4 sets reps intensity load rpe

Opposite Stance Deadlift 3 x7 @6.5
Horizontal Row 3 x 15 @7
DB Press 3 x 10 @8
RDLs 3 x 10-12 @8
Face-pulls 3 x 12
e1RM

e1RM

e1RM

e1RM
 Edit Highlighted Cells Only AUTOREGULATION

WORKING SET (REF

Weekly Set Count (Before Break)
Squat 12
Bench 22
Deadlift 13

Week 1
Day 1 sets reps
primary squat Competition Squat 1 x1
backdowns - 3 x3
primary bench Competition Bench Press 1 x1
backdowns -Wide Grip Seated Row w/ Bench 4 x3
horizontal row Grip 3 x 10
lunge variation DB Lunges 3 x8
abs - mid section Ab Wheel 3 x 10

Day 2 sets reps

primary deadlift Competition Deadlift 1 x1
backdowns - 3 x3
secondary bench Competition Bench Press 1 x5
backdowns - 3 x5
shoulders hyp OHP 3 x 14,12,10
vertical pulling Pull-ups 3x
biceps gainz Bicep Curls (Cluster Sets) 5x
abs - obliques Barbell Landmines 3 x8

1 Rest Day

Day 3 sets reps

secondary squat Competition Squat 1 x7
backdowns - 2 x7
shoulders hyp OHP 3 x 10,8,6
lunge variation/core Double KB Front Squat 3 x8
vertical pulling Lat Pulldown 3 x 15
horizontal row Single Arm DB Row 3 x 12
triceps pump pump Tricep Pushdown (Cluster Sets) 3x
 Day 4 sets reps
tertiary bench Competition Bench Press 1 x1
backdowns - 1 x8
- 2 x8
secondary deadlift Competition Deadlift 1 x5
backdowns - 2 x5
horizontal row Barbell Row 3 x 15
hammies acc RDLs 3 x 10
shoulders hyp Lateral Raises 3 x 12
rear delt acc Face-pulls 3 x 15

2 Rest Days

Frequency
Squat 7x
Bench 13 x
Deadlift 7x

Notes
Before your main lifts make sure yo
warmup by doing either dynamic, so
static stretches, generally just movin
body and a few sets with lighter loa
Warmups grease the groove

You can swap exercises I've sugge

won't enjoy them eg. instead of barb
Alternative Exercises landmines you could do wood chop
Once you get to previous strength le
e1RM I would suggest to run a little
taper and test your actually 1RM be
When to stop running the programme? going back to how to trained prior
I'd try to stick to rpes given as it will
clear path of progression week to w
RPEs take it slowish
AUTOREGULATION

WORKING SET (REFERENCE)

Recommended Sets (50%) Recommended Sets (70%)
6 8
11 15
7 9

Week 1
intensity load rpe e1RM
@8.5 140.0 8.5 150.0
80% 120.0
@9 100.0
85%
light/moderate

intensity load rpe e1RM

@8.5 180.0
80%
80%
@7
@7-8
@8

intensity load rpe e1RM

70% 105.0
@7
@7
 intensity load rpe e1RM
@7
70%
@7
75%
@6
@7
@8

light

New Maxes
150.0 Enter e1RM from Week 1

to calculate numbers for Week 2

re your main lifts make sure you

mup by doing either dynamic, some
c stretches, generally just moving the
and a few sets with lighter loads to
se the groove

can swap exercises I've suggested if

t enjoy them eg. instead of barbell
mines you could do wood choppers
e you get to previous strength level for
M I would suggest to run a little peak n
r and test your actually 1RM before
g back to how to trained prior
y to stick to rpes given as it will give you
path of progression week to week...
it slowish
The number of actual weekly sets
(shown at the bottom of each week),
will probably want to stay within
50% and 70% of your "before
break" set count, especially in

If the suggested load for the heavy single is below the target RPE, it is ok
Week 2
Day 1 sets reps intensity load
Competition Squat 1 x1 @7 132.5
- 4 x3 80%
Competition Bench Press 1 x1 @8
- 4 x3 85%
Wide Grip Seated Row w/ Bench Grip 3 x 10 light/moderate
DB Lunges 3 x8
Ab Wheel 3 x 10

Day 2 sets reps intensity load

Competition Deadlift 1 x1 @6.5
- 3 x3 80%
Competition Bench Press 1 x5 80%
- 3 x5 @7-7.5
OHP 3 x 14,12,10 @7-8
Pull-ups 3x @8
Bicep Curls (Cluster Sets) 5x
Barbell Landmines 3 x8

1 Rest Day

Day 3 sets reps intensity load

Competition Squat 1 x7 70% 105.0
- 2 x7 @7
OHP 3 x 10,8,6 @7
Double KB Front Squat 3 x8
Lat Pulldown 3 x 15
Single Arm DB Row
Tricep Pushdown (Cluster Sets) 3x
Day 4 sets reps intensity load
Competition Bench Press 1 x1 @7
- 1 x8 70%
- 2 x8 @7
Competition Deadlift 1 x5 75%
- 2 x5 @6.5
Barbell Row 3 x 15 @7
RDLs 3 x 10 @8
Lateral Raises 3 x 12
Face-pulls 3 x 15 light

2 Rest Days

Frequency New Maxes

Squat 8x 150.0
Bench 13 x
Deadlift 7x
s below the target RPE, it is ok to inc
Week 3
rpe e1RM Day 1 sets
7 150.0 Competition Squat 1x
- 4x
Competition Bench Press 1x
-
Wide Grip Seated Row w/ Bench 4x
Grip 4x
DB Lunges 3x
Ab Wheel 3x

rpe e1RM Day 2 sets

Competition Deadlift 1x
- 4x
Competition Bench Press 1x
- 3x
OHP 3x
Pull-ups 3x
Bicep Curls (Cluster Sets) 5x
Barbell Landmines 3x

1 Rest Day

rpe e1RM Day 3 sets

Competition Squat 1x
- 2x
OHP 3x
Double KB Front Squat 3x
Lat Pulldown 3x
Single Arm DB Row
Tricep Pushdown (Cluster Sets) 3x
rpe e1RM Day 4 sets
Competition Bench Press 1x
- 1x
- 3x
Competition Deadlift 1x
- 2x
Barbell Row 3x
RDLs 3x
Lateral Raises 3x
Face-pulls 3x

2 Rest Days

Squat
Bench
Deadlift
 Week 3
reps intensity load rpe e1RM
1 @7
3 82.5%
1 @8
3 86%
8 moderate
8
10

reps intensity load rpe e1RM

1 @7
3 80%
5 82%
5 @8
14,12,10 @7-8
10 @8

reps intensity load rpe e1RM

7 72%
7 @7
10,8,6 @7
8
15
reps intensity load rpe e1RM
1 @7
8 72%
8 @7
5 75%
5 @7
15 @7
10 @8
12
15 light

Frequency New Maxes

8x
14 x
8x
 Week 4
Day 1 sets reps intensity load
Competition Squat 1 x1 @7
- 4 x3 85.0%
Competition Bench Press 1 x1 @8
- 4 x3 87%
Wide Grip Seated Row w/ Bench Grip 4 x8 moderate
DB Lunges 3 x8
Ab Wheel 3 x 10

Day 2 sets reps intensity load

Competition Deadlift 1 x1 @7
- 4 x3 82%
Competition Bench Press 1 x5 84%
- 3 x5 @8
OHP 3 x 14,12,10 @7-8
Pull-ups 3 x 10 @8
Bicep Curls (Cluster Sets) 5x
Barbell Landmines 3 x8

1 Rest Day

Day 3 sets reps intensity load

Competition Squat 1 x7 74%
- 2 x7 @7
OHP 3 x 10,8,6 @7
Double KB Front Squat 3 x8
Lat Pulldown 3 x 15
Single Arm DB Row
Tricep Pushdown (Cluster Sets) 3x
Day 4 sets reps intensity load
Competition Bench Press 1 x1 @7
- 1 x8 74%
- 3 x8 @7-7.5
Competition Deadlift 1 x5 77%
- 2 x5 @7-7.5
Barbell Row 3 x 15 @7
RDLs 3 x 10 @8
Lateral Raises 3 x 12
Face-pulls 3 x 15 light

2 Rest Days

Frequency New Maxes

Squat 8x
Bench 14 x
Deadlift 8x
rpe e1RM

rpe e1RM

rpe e1RM
rpe e1RM