RPE

RPE stands for ratings of perceived exertion. RIR stands for repetitions in reserve.

An RPE is different for each individual. The resistance or weight needs to be lessened or increased to hit a certain RPE.

RPE based on RIR requires workout experience and practice to be competent at using it.

RPE based on RIR

10 means going to failure and you can’t add more resistance, weight, or reps. 9.5 means you can add more resistance or weight, but you can’t add more reps. 9 means you can add one more rep. 8.5 means it’s certain that you can add one more rep and maybe you can add two more reps. 8 means you can add two more reps. 7.5 means it’s certain that you can add two more reps and maybe you can add three more reps. 7 means you can add three more reps. 6 means you can add four more reps. 5 means you can add six more reps.

The RPE in general are the following:

Lower body machine-free compound exercises such as deadlift, squat, Romanian deadlift, etc. have an RPE range of RPE 5 through RPE 8.

Lower body machine compound exercises such as hack squat, leg press, etc. have an RPE range of RPE 6 through RPE 9.

Lower body isolation exercises such as leg extension, calf raise, leg curl, etc. have an RPE range of RPE 7 through RPE 10.

Upper body machine-free compound exercises such as bench, overhead press, barbell row, etc. have an RPE range of RPE 6 through RPE 9.

Upper body machine compound exercises such as cable row, lat pulldown, etc. have an RPE range of RPE 6 through RPE 10.

Upper body isolation exercises such as tricep pushdown, curls, lateral raise, etc. have an RPE range of RPE 7 through RPE 10.

The RPE may go below or above the RPE range listed depending on which block of the program that you’re on.

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