RPE Training Periodization Table
| Micro-cycle | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 3-Rep Cycle | 140x3 @RPE5 | 150x3 @RPE6 | 160x3 @RPE7 | 170x3 @RPE8 |
| 2-Rep Cycle | 145x2 @RPE5 | 155x2 @RPE6 | 165x2 @RPE7.5 | 175x2 @RPE8.5 |
| 1-Rep Cycle | 150x1 @RPE6 | 160x1 @RPE7 | 170x1 @RPE8 | 180x2 @RPE9 |
Legend:
- Weight x Reps @RPE (Rate of Perceived Exertion)
- RPE Scale: 1-10 (10 being maximum effort)
- Each row represents a different micro-cycle focusing on specific rep ranges
- Columns show weekly progression within each micro-cycle
- This demonstrates periodized training blocks with progressive overload