RPE Calculator
Hypertrophy Block
HYPERTROPHY

Hypertrophy Block

A 4-week block focused on building muscle mass. Higher volume, moderate RPE.

Your Estimated 1RMs

Enter your maxes. We'll automatically calculate your working weights for the main lifts based on the target RPE.

*Weights are calculated using the RTS RPE percentage table.

Week 1

Day 1

Lower Body (Squat Focus)

Squat

@7•6 sets × 8 reps

Romanian Deadlift

@6•5 sets × 8 reps

Leg Press

@7•6 sets × 10 reps

Day 2

Upper Body (Bench Focus)

Bench Press

@7•6 sets × 8 reps

Overhead Press

@6•5 sets × 8 reps

Barbell Row

@7•6 sets × 10 reps

Day 3

Full Body (Deadlift Focus)

Deadlift

@7•5 sets × 5 reps

Front Squat

@6•5 sets × 6 reps

Pull-ups

@8•3 sets × 8 reps