RPE Autoreg Peak — Bench Day
Primary bench day in a pure-RPE (RTS-style) peaking block. Comp bench leads, close-grip and incline support the lockout, with rows and triceps. Every set is RPE-anchored — no weights, no %TM. ~65 min.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Bench Press - Medium Grip Competition bench — comp grip, pause, bar path every rep. RPE-only top set, then RPE-capped back-offs. No prescribed weight. 3 warm-up sets first 3 × 4 · rest 3 min–3:30 | 3 | 4 | 3 min–3:30 |
| 02 | Close-Grip Barbell Bench Press Triceps + mid-range overload, ~1-2 in inside comp grip. Sub a Spoto or 2-board press at the same RPE if elbows complain. 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
| 03 | Incline Dumbbell Press Pressing volume that spares the comp groove. Per-hand load; full ROM, controlled descent. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 04 | Bent Over Barbell Row Upper-back balance for the bench — brace, row to the lower ribs. 2 × 8 · rest 1:30 | 2 | 8 | 1:30 |
| 05 | Triceps Pushdown Elbow-health triceps volume — keep reps clean, no body english. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Pure RPE — no targetWeight; derive load from the lifter's last comparable comp-bench top set and back-off logs, not a %TM. Comp top set is the read: prescribed reps at target RPE, then back-offs ~5-7% lighter at the same RPE. If the top set is >half a point easy, add load to the back-offs; if it grinds over, drop a back-off. Comp pause and bar path every rep. Close-grip ~1-2 in inside comp grip; sub a Spoto/2-board press at the same RPE if elbows are cranky. Keep incline DB and rows submaximal.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the RPE Autoreg Peak — Bench Day template?
Pure RPE — no targetWeight; derive load from the lifter's last comparable comp-bench top set and back-off logs, not a %TM. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is RPE Autoreg Peak — Bench Day, and how long does it take?
RPE Autoreg Peak — Bench Day runs 5 movements and about 12 working sets, roughly 58 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Bench Day version different?
RPE Autoreg Peak — Bench Day is the bench day cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight