RPE Autoreg Peak — Press & Squat Day
Fourth day of a pure-RPE (RTS-style) peaking block. Overhead press builds the bench, a secondary comp squat keeps frequency high, with curls, face pulls and abs. Every set RPE-anchored — no weights, no %TM. ~60 min.
Estimated session
- Movements 6
- 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 | Standing Military Press Strict overhead press — no leg drive, braced trunk. Builds bench lockout. RPE-only top set then back-offs. No prescribed weight. 2 warm-up sets first 3 × 5 · rest 2:30–3 min | 3 | 5 | 2:30–3 min |
| 02 | Barbell Squat Secondary comp squat — a full RPE point under the squat day. Comp depth and brace; frequency work, not a max. RPE-only. 2 warm-up sets first 2 × 5 · rest 3 min | 2 | 5 | 3 min |
| 03 | Pin Presses Bench sticking-point overload — set pins at the lifter's weak height. Sub close-grip bench at the same RPE if no pins available. 2 × 5 · rest 2:30 | 2 | 5 | 2:30 |
| 04 | Chin-Up Upper-back + biceps balance. Add load if bodyweight is submaximal. 2 × 8 · rest 1:30 | 2 | 8 | 1:30 |
| 05 | Face Pull Rear-delt + cuff health for pressing volume. Pause at the face. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
| 06 | Dumbbell Bicep Curl Elbow-health biceps volume — controlled, no swing. 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; pick load from the lifter's logged top-set and back-off history per movement, not a %TM. Lighter, higher-frequency day: the secondary comp squat stays a full RPE point under the squat day — pattern practice, not a second max. Overhead press strict, no leg drive — builds bench lockout. Pin presses at the lifter's sticking point; sub close-grip bench at the same RPE if no pins. If the secondary squat or press is >half a point easy, add load once; if it grinds over, cut a set. Hold chins, curls, face pulls 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 — Press & Squat Day template?
Pure RPE — no targetWeight; pick load from the lifter's logged top-set and back-off history per movement, 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 — Press & Squat Day, and how long does it take?
RPE Autoreg Peak — Press & Squat Day runs 6 movements and about 13 working sets, roughly 63 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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