During the week, it was discussed why we use RPE instead of percentages at SFX. Right now, I want to show you what that actually looks like with examples.

Strength Intensity 1: Bench Press 4 Working Sets, rest 2-3 min between sets

  • Warm-Up Set: 10 reps @20X1 Tempo, Easy
  • Working Set 1: 10 reps @20X1 Tempo, RPE 7
  • Working Set 2: 8 reps @20X1 Tempo, RPE 8
  • Working Set 3: 6 reps @20X1 Tempo, RPE 9
  • Working Set 4: Max Unbroken reps @20X1 Tempo, RPE 10, same weight as Working Set 1

Here's the goal. Working set 4 uses the same weight as working set 1, but it's a different kind of effort (RPE 10 vs RPE 7). Even with the fatigue built up from working sets 2 and 3, an honest max effort should still beat a deliberately submaximal set at that same weight, which is why you should expect to land past 10 reps.

If you land way past that, something like 20 reps, that means working set 1 was too light. So the next time you see this lift programmed, add weight there. If you can't match the original 10, that's the opposite problem: you came out too hot on the earlier sets, or working set 1 wasn't really an RPE 7 to begin with.

Strength Intensity 2: DB Suitcase RFESS (rear foor elevated split squat) 3 Working Sets, rest 2-3 min between sets

  • Warm-Up Set: 10 reps/side @30X0 Tempo, Easy
  • Working Set 1: 10 reps/side @30X0 Tempo, RPE 8
  • Working Set 2: 10 reps/side @30X0 Tempo, RPE 9
  • Working Set 3: 10 reps/side @30X0 Tempo, RPE 10

Notice that reps stay the same across all three sets, only the RPE climbs. Depending on how your body handles fatigue, you might not need to add weight from working set 2 to working set 3 to hit that RPE 10. Ten reps per side at this tempo is a lot of time under tension, and RPE 10 here means a genuinely hard, honest effort without sacrificing form or rushing the tempo to get there. If you do decide to add weight and can't get all 10 reps, that's fine. End the set a rep or two short rather than compromise form or tempo.

Strength Balance 3 sets

  1. Dumbbell Pullover: 10 reps @30X0 Tempo, rest 30-60 sec

  2. DB Bent Over Meadows Row: 10-12 reps/side @30X0 Tempo, rest 90 sec

Loading note: aim for each set to be close to failure.

You might notice this one doesn't assign a specific RPE number, just "aim for close to failure." Most lifters don't have their weights dialed in for accessory movements the way they do for their main lifts, so pinning an exact RPE target isn't very useful when you're still figuring out the load.

Use working set 1 to find a weight that's genuinely close to failure by the last couple reps. If it wasn't quite there, adjust the load up or down on sets 2 and 3 .

If your training doesn't tell you how hard to push and you're wondering why you aren't getting results, well, it may mean your program is incomplete or you aren't hitting the correct rpe. ​ This guesswork should be taken out for you, and there should also be some fun stuff in there too: Farmer's press, 1 1/4 Cyclist squats, mechanical drop-set pull ups, fun shoulder supersets, and more. There are plenty of options! 💪