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
10 100% 96% 92% 89% 86%
9.5 98% 94% 91% 88% 85%
9 96% 92% 89% 86% 84%
8.5 94% 91% 88% 85% 82%
RPE

8 92% 89% 86% 84% 81%

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

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 lifter!

MUST WATCH VIDEO
Notes:
1. This program is for lifters who have taken one or two mo
want a creative approach to getting back to previous stre
s 2. RPE (Rate of Percieved Extertion) is used, which is effectiv
reps or weight your workouts based on your daily strength fluctuations. It is
have done slightly more weight or more than the prescribed weight to meet the R
3. Must know your previous frequency for SBD, new frequenc
more rep
of total previous volume.
d slightly more weight 4. Be able to take conservative singles (at first assume new
ore reps previous max and work towards x1 @8-8.5).
d slightly more weight
ore reps
d slightly more weight
more reps

REPS
6 7 8 9 10
84% 81% 79% 76% 74%
82% 80% 77% 75% 72%
81% 79% 76% 74% 71%
80% 77% 75% 72% 69%
79% 76% 74% 71% 68%
77% 75% 72% 69% 67%
76% 74% 71% 68% 65%
75% 72% 69% 67% 64%
Notes:
have taken one or two months off and
ting back to previous strength levels.
n) is used, which is effective in modifying
strength fluctuations. It is OK to lift less
ibed weight to meet the RPE.
ncy for SBD, new frequency is 50% - 70%
evious volume.
ngles (at first assume new max -20% of
work towards x1 @8-8.5).

Credits:
Sean Noriega (og template)
3DMJ
TSA (excel overlord)
RTS (yoda)
Prime Fam
Day 1 sets reps intensity load
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

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

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

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
rpe e1RM

rpe e1RM

rpe e1RM

rpe e1RM
 Edit Highlighted Cells Only

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

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

Day 2 sets
primary deadlift Competition Deadlift 1x
backdowns - 3x
secondary bench Competition Bench Press 1x
backdowns - 3x
shoulders hyp OHP 3x
vertical pulling Pull-ups 3x
biceps gainz Bicep Curls (Cluster Sets) 5x
abs - obliques Barbell Landmines 3x

1 Rest Day

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

2 Rest Days

Squat
Bench
Deadlift

Notes

Warmups

Alternative Exercises

When to stop running the programme?

RPEs
 Recommended
Set = 70% of the
AUTOREGULATION Weekly Set
Count (Before
WORKING SET (REFERENCE) Break)

kly Set Count (Before Break) Recommended Sets (50%) Recommended Sets (70%)
12 6 8
22 11 15
13 7 9

Week 1
reps intensity load rpe e1RM
1 @8.5 140.0 8.5 150.0
3 80% 120.0
1 @9 100.0
3 85%
10 light/moderate
8
10

reps intensity load rpe e1RM

1 @8.5 180.0
3 80%
5 80%
5 @7
14,12,10 @7-8
@8

reps intensity load rpe e1RM

7 70% 105.0
7 @7
10,8,6 @7
8
15
12
 reps intensity load rpe e1RM
1 @7
8 70%
8 @7
5 75%
5 @6
15 @7
10 @8
12
15 light

Frequency New Maxes

7x 150.0 Enter e1RM from Week 1
13 x to calculate numbers for Week 2
7x

Notes
Before your main lifts make sure you warmup by
doing either dynamic, some static stretches,
generally just moving the body and a few sets with
lighter loads to grease the groove

You can swap exercises I've suggested if won't

enjoy them eg. instead of barbell landmines you
could do wood choppers
Once you get to previous strength level for e1RM I
would suggest to run a little peak n taper and test
your actually 1RM before going back to how to
trained prior
I'd try to stick to rpes given as it will give you clear
path of progression week to week... take 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
earlier weeks.

If the suggested load for the heavy single is below the target RPE, it
Week 2
Day 1 sets reps intensity
Competition Squat 1 x1 @7
- 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

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

Competition Squat 1 x7 70%
- 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
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
single is below the target RPE, it is ok to increase load.

load rpe e1RM

132.5 7 150.0

load rpe e1RM

load rpe e1RM

105.0
load rpe e1RM
 Week 3
Day 1 sets reps intensity
Competition Squat 1 x1 @7
- 4 x3 82.5%
Competition Bench Press 1 x1 @8
- 4 x3 86%
Wide Grip Seated Row w/ Bench Grip 4 x8 moderate
DB Lunges 3 x8
Ab Wheel 3 x 10

Day 2 sets reps intensity

Competition Deadlift 1 x1 @7
- 4 x3 80%
Competition Bench Press 1 x5 82%
- 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

Competition Squat 1 x7 72%
- 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
Competition Bench Press 1 x1 @7
- 1 x8 72%
- 3 x8 @7
Competition Deadlift 1 x5 75%
- 2 x5 @7
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
load rpe e1RM

load rpe e1RM

load rpe e1RM

load rpe e1RM
 Week 4
Day 1 sets reps intensity
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

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

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
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
load rpe e1RM

load rpe e1RM

load rpe e1RM

load rpe e1RM