{"id":25213,"date":"2023-01-19T03:01:10","date_gmt":"2023-01-19T11:01:10","guid":{"rendered":"https:\/\/www.drworkout.fitness\/?p=25213"},"modified":"2024-04-24T01:34:44","modified_gmt":"2024-04-24T08:34:44","slug":"12-week-rpe-powerlifting-peaking-program-by-mignone-strength","status":"publish","type":"post","link":"https:\/\/www.drworkout.fitness\/12-week-rpe-powerlifting-peaking-program-by-mignone-strength\/","title":{"rendered":"12 Week RPE Powerlifting Peaking Program (with Spreadsheet)"},"content":{"rendered":"\n<p>Peaking or tapering in powerlifting is adjusting the intensity of training over a specific period to reduce physical and mental fatigue and maintain strength.<\/p>\n<p>With the help of a well-defined RPE program, the tapering process becomes easier to track. By following a tapering pattern, powerlifters can prepare to max out on their lifts and get in the peak condition to demonstrate their prowess in a professional competition.<\/p>\n<p><a href=_-374.html>RPE, or Rate of Perceived Exertion<\/a>, is an effective technique to measure the intensity of your workouts. The RPE evaluation method uses a scale from 1 to 10 to measure the level of difficulty faced by a person while performing a particular lift.<\/p>\n<p>So, it\u2019s easier for lifters to make weight adjustments during a particular training session, depending on how their body feels.<\/p>\n<p>An RPE powerlifting program can, therefore, allow a powerlifter to train themselves in strength without draining their energy over time.<\/p>\n<p>But using the RPE scale to devise workout programs is not that easy. You need a specialized powerlifting peaking program to taper your workouts effectively. Thankfully, <strong>Mignone Strength<\/strong> has come up with a 12-week RPE powerlifting program to help you max out for any competition.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-25216 size-full\" title=\"12 Week RPE Powerlifting Peaking Program\" src=_-770.html alt=\"12 Week RPE Powerlifting Peaking Program by Mignone Strength\" width=\"940\" height=\"788\" srcset=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2023\/01\/12-Week-RPE-Powerlifting-Peaking-Program-by-Mignone-Strength.png 940w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2023\/01\/12-Week-RPE-Powerlifting-Peaking-Program-by-Mignone-Strength-300x251.png 300w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2023\/01\/12-Week-RPE-Powerlifting-Peaking-Program-by-Mignone-Strength-768x644.png 768w\" sizes=\"(max-width: 940px) 100vw, 940px\" \/><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >What Will I Learn?<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=_-76.html#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #9d24e2;color:#9d24e2\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #9d24e2;color:#9d24e2\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=index-3485.html#Program_Principles\" title=\"Program Principles\">Program Principles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=index-3485.html#12_Week_RPE_Powerlifting_Program\" title=\"12 Week RPE Powerlifting Program\">12 Week RPE Powerlifting Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=index-3485.html#12_Week_RPE_Powerlifting_Peaking_Program_Spreadsheet\" title=\"12 Week RPE Powerlifting Peaking Program Spreadsheet\">12 Week RPE Powerlifting Peaking Program Spreadsheet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=index-3485.html#Wrapping_Up\" title=\"Wrapping Up\">Wrapping Up<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Program_Principles\"><\/span>Program Principles<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Mignone Strength\u2019s powerlifting peaking program makes effective use of the RPE scale to gauge the workout intensity of lifters.<\/p>\n<p>Matt Mignone&#8217;s program is designed in such a way as to reduce the volume of one\u2019s training over time without compromising the intensity of the training sessions.<\/p>\n<p>The <a href=_-261.html>powerlifting program<\/a>, therefore, allows lifters to reach their peak and retain their strength while the body rests and recovers efficiently.<\/p>\n<p>The RPE scale is meant to guide lifters on how they can evaluate their workout sessions. Using pre-determined weights to track progress is a one-dimensional approach. It doesn\u2019t factor in seasonal fatigue or overreaching. However, the 12-week RPE powerlifting program considers these factors and makes necessary adjustments to prevent overexertion.<\/p>\n<p>The program uses the following principles to help people hit their powerlifting peak:<\/p>\n<ul>\n<li>Decreases workload when the lifter hits their \u201coverreaching\u201d phase to help their bodies recover and achieve efficient performance gains.<\/li>\n<li>Ends the program with a taper to reduce any psychological or physiological stress for performance optimization during any competition.<\/li>\n<li>Uses the RPE scale to track performance and effectively increase the lifter\u2019s 5RM and 3RM capabilities over time.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"12_Week_RPE_Powerlifting_Program\"><\/span>12 Week RPE Powerlifting Program<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Mignone Strength\u2019s RPE powerlifting program follows a 12-week schedule divided into four parts. Each week consists of three rest days and four active training days to give the body sufficient time to recover while retaining strength.<\/p>\n<p>The program is segmented into four parts:<\/p>\n<ul>\n<li>Block 1 (Week 1 to Week 4)<\/li>\n<li>Block 2 (Week 5 to Week 8)<\/li>\n<li>Overreaching (Week 9)<\/li>\n<li>Tapering (Week 10 to Week 12)<\/li>\n<\/ul>\n<p>Blocks 1 and 2 are meant to prepare a person to max out their lifts. The goal is to:<\/p>\n<ul>\n<li>End the fourth week with an increased 5RM.<\/li>\n<li>End the eighth week with an increased 3RM.<\/li>\n<\/ul>\n<p>Overreaching is the phase when your body will be under increased metabolic stress. In this stage, the training volume is decreased drastically for super-compensation and performance gains.<\/p>\n<p>The last stage is tapering, where the volume of workouts becomes lesser while maintaining the intensity. This helps maintain the strength of the body without draining it too much.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"12_Week_RPE_Powerlifting_Peaking_Program_Spreadsheet\"><\/span>12 Week RPE Powerlifting Peaking Program Spreadsheet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A comprehensive powerlifting program is essential for performing well on the day of the competition. If you keep training without checking your exhaustion and intensity level, your body\u2019s strength might be immense, but you might be too exhausted to perform consistently.<\/p>\n<p>You can avoid this by downloading Mignone Strength\u2019s 12-week RPE powerlifting program from here.<\/p>\n<p>\u00a0<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button aligncenter\"><a class=\"wp-block-button__link has-luminous-vivid-amber-to-luminous-vivid-orange-gradient-background has-background wp-element-button\" href=editf960.html style=\"border-radius:0px\" target=\"_blank\" rel=\"nofollow noopener\">Download<\/a><\/div>\n<\/div>\n\n\n\n<p>\u00a0<\/p>\n<p>Once downloaded, you can follow the spreadsheet template to max out your lifting capabilities in just 12 short weeks.<\/p>\n<p><em><strong>Don&#8217;t miss:<\/strong><\/em><\/p>\n<p><a href=_-771.html>6 Week Russian Bench Press Peaking Program<\/a><br \/><a href=_-772.html>Alan Thrall Program Spreadsheet<\/a><br \/><a href=_-773.html>6 Week Soviet Peaking Powerlifting Program<\/a> <br \/><a href=_-774.html>Bulgarian Method Program<\/a><br \/><a href=_-775.html>Benching the Monolith Program<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Wrapping_Up\"><\/span>Wrapping Up<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The combination of training, overreaching, and tapering allows a powerlifter to retain their body strength while generating enough time for regeneration and recovery.<\/p>\n<p>As a result, the lifter would be in top condition to max out on their lifting capabilities whenever they have to perform in a professional competition.<\/p>\n<p>With the powerlifting program that we have shared, they can do exactly that.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Peaking or tapering in powerlifting is adjusting the intensity of training over a specific period to reduce physical and mental fatigue and maintain strength. With the help of a well-defined RPE program, the tapering process becomes easier to track. By following a tapering pattern, powerlifters can prepare to max out on their lifts and get [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":25216,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[329,321,322,13],"tags":[349,336],"class_list":["post-25213","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-powerlifting","category-advanced","category-intermediate","category-workout-programs","tag-12-week-program","tag-4-day-workout-plan"],"featured_image_src":"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2023\/01\/12-Week-RPE-Powerlifting-Peaking-Program-by-Mignone-Strength.png","author_info":{"display_name":"Sreeraj M Ajay","author_link":"https:\/\/www.drworkout.fitness\/about\/writers\/"},"_links":{"self":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/25213"}],"collection":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/comments?post=25213"}],"version-history":[{"count":6,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/25213\/revisions"}],"predecessor-version":[{"id":25223,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/25213\/revisions\/25223"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/media\/25216"}],"wp:attachment":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/media?parent=25213"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/categories?post=25213"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/tags?post=25213"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}