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Program Builder

Build a free, personalized RPE training program with auto-generated weekly targets

Program Setup

Total program length

These lifts will be prioritized in the program structure.

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Free, unlimited programs - no account required to generate

Saved

Weeks

Days/Week

Phases

Goal

Weekly Program

Program Timeline

Accumulation Intensification Realization Deload

Want to save this program? Log in to save unlimited programs to your account. All features are completely free.

How the Program Builder Works

  1. Choose your sport, goal, and experience level - the builder adapts the entire program structure to your inputs
  2. Select duration and training frequency - 4-16 weeks, 3-6 days per week
  3. Auto-generate RPE targets - each week gets precise RPE ranges and intensity percentages based on periodization science
  4. Review your weekly plan - see every exercise, set, rep, and RPE target for each training day
  5. Save to your account (free) or export as CSV for spreadsheets and coaching apps

Program Phases Explained

Accumulation (RPE 7-8.5)

High volume, moderate intensity. Build work capacity, practice movement patterns, accumulate training stress.

Intensification (RPE 8-9)

Reduced volume, higher intensity. Convert accumulated work capacity into peak strength expression.

Realization (RPE 8.5-9.5)

Minimal volume, near-maximal intensity. Express peak strength, taper fatigue before testing or competition.

Deload (RPE 6-7)

Reduced volume and intensity. Recover accumulated fatigue while maintaining movement quality and training habit.

Free, Unlimited - No Restrictions

  • Generate as many programs as you want - no limits
  • Save unlimited programs to your account - always free
  • Export any program as CSV for spreadsheets, coaching apps, or printing
  • No premium tier, no paywall, no email gate
  • Works without an account for generation; login only required for saving

Related Calculators

Block Planner Detailed periodized block planner RPE Trainer Learn to calibrate your RPE RPE Sensitivity Personalize your RPE targets

Free RPE Program Builder for Strength Athletes

The RPE Program Builder generates complete periodized training programs based on block periodization principles - the same methodology used by top powerlifting coaches worldwide. Unlike fixed percentage programs, RPE-based programs autoregulate to your daily readiness, allowing you to push harder on good days and back off when fatigued.

Every program includes weekly RPE targets, exercise selection, sets, reps, and intensity percentages organized into logical training phases: Accumulation, Intensification, and Realization. Deload weeks are automatically inserted at optimal intervals based on your experience level.

All programs are 100% free with no limits. Generate, save, and export as many programs as you need. No email required, no premium tier, no feature gates.

Frequently Asked Questions

RPE targets are calculated using block periodization principles. Each phase has a defined RPE range that progresses throughout the block. Accumulation phases start at RPE 7-7.5 and ramp to RPE 8-8.5. Intensification phases run RPE 8-9. Realization phases peak at RPE 8.5-9.5. Deload weeks drop to RPE 6-7 to promote recovery.
The builder generates a template based on your primary lifts and training structure. You can use it as a starting point and modify the exercises to match your specific needs. Future updates will include a fully customizable exercise editor.
Yes. You can generate unlimited programs, save unlimited programs to your account, and export all of them to CSV. There is no premium tier, no email gate, and no feature restrictions. The RPE Training Suite is built on a free-first model.
Deload frequency is automatically adjusted based on your experience level. Beginners get a deload every 4th week (shorter accumulation before recovery is needed). Intermediate lifters get a deload every 5th week. Advanced lifters can handle 6 weeks between deloads due to higher training tolerance.
The Block Planner generates a high-level periodization overview with weekly RPE and volume targets. The Program Builder creates a complete exercise-level program with specific exercises, sets, reps, and RPE for every training day. Use the Block Planner for planning; use the Program Builder for day-to-day execution.

Generated programs are templates based on general periodization principles. Individual training responses vary. Adjust loads based on your daily readiness and consult a qualified coach for competition preparation.