Programme
SP Autoregulated Strength
These programmes are general training information, not coaching and not medical advice. They cannot know your injury history, your health, or how you slept. Start at a weight you are certain you can control, stop if something hurts rather than aches, and if you are training around an injury or a health condition — or you have not trained before — get a professional's eyes on it first.
Built for lifters who already know their numbers and can train by feel. Main lifts are prescribed by RPE (rate of perceived exertion) rather than a fixed percentage, so the actual load moves session to session based on how you're recovering — read the RPE/RIR article under Articles before starting this one if you haven't already.
Day 1 — Squat Focus
- Squat — 4 × 3–5 @ RPE 8
- Front Squat — 3 × 6 @ RPE 7
- Leg Press — 3 × 10
- Leg Curl — 3 × 12
- Calf Raise — 3 × 15
- Plank — 3 × 30–45s
Day 2 — Bench Focus
- Bench Press — 4 × 3–5 @ RPE 8
- Close-Grip Bench — 3 × 8 @ RPE 7
- Incline Dumbbell Press — 3 × 10
- Lat Pulldown — 3 × 10
- Tricep Pushdown — 3 × 12
Day 3 — Rest or light conditioning
- Full rest, or an easy walk/bike — nothing that adds meaningful fatigue
Day 4 — Deadlift Focus
- Deadlift — 3 × 2–4 @ RPE 8
- Romanian Deadlift — 3 × 6 @ RPE 7
- Barbell Row — 4 × 8
- Face Pulls — 3 × 15
- Hammer Curl — 3 × 10
Day 5 — Overhead Press Focus
- Overhead Press — 4 × 4–6 @ RPE 8
- Push Press — 3 × 5 @ RPE 7
- Weighted Pull-Ups — 3 × 6
- Lateral Raises — 4 × 15
- Rear Delt Fly — 3 × 15
- Dumbbell Curl — 2 × 12
Day 6 — Weak Point Day
- Lifter's choice, based on whatever felt weakest across the week
At RPE 8, leave about 2 reps in reserve; RPE 9 means 1 rep in reserve. If a session consistently lands above RPE 9 for the prescribed reps, that's the deload signal — see the Autoregulation article under Articles for how to act on it.
The list
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