Your RPE (rate of perceived exertion) is a numerical scale used to describe how hard you’re working, with a rating of 1/10 indicating that it’s super easy, and 10/10 meaning you’re working flat out.
With that in mind, the name of this program might make you worry that I’m going to physically destroy you.
That’s not true, though!
The name of this program actually means Rest Pause Execution 20, and it describes the primary muscle building technique (rest pause) which we will be using in the gym to help you pack on slabs of lean mass over the next 10-weeks.
Program length: 10 weeks.
Frequency: 6 workouts per week.
Workout structure: You will hit each muscle with a series of traditional sets and reps where the focus is on increasing the weight as you go, and then you’ll apply the RPE 20 method after the final set to make sure you’ve got nothing left to give.
Rep ranges: Low, moderate, and high.
Muscle buster techniques used in this program: Rest pause.
RPE 20 Training Calendar
RPE 20 is a 10-week program, and you’ll be training six days per week.
I’ve pencilled in your recovery day for Sunday.
It uses a classic bodybuilding bro split, where each large muscle receives its own focus day (e.g. chest day) and then is rested until the following week.
I structured the program this way because the rest pause method will enable you to create maximum muscle damage so having a full week to recover ensures you are back to 100% before that body part is trained again.
However, the caveat to using a bro split is that this program isn’t as flexible as some of my others – it’s best followed exactly as it’s written.
What Is RPE 20?
The rest pause technique is a great muscle builder, and I’ve put a unique twist on it here to make it even more effective.
After completing your final set, you’ll rest for a 10-count then go back in and see if you can squeeze out a few more reps. Ten seconds might not seem long, but your muscles can recover by nearly 30% in that short window. And we’re gonna make it even harder in this program, because I want you to continue applying the rest pause technique until you have achieved x20 reps in this manner (hence RPE 20). It might take three attempts, or it might take six attempts, all that matters is you get there. (2)
For example; after finishing my final set of seated dumbbell curls, I’d grab a 10-second breather then go back in for more. Let’s say I achieve x7 rest pause reps before I hit failure. Now I’ll grab another 10-second breather and go back in again. This time I get x6 rest pause reps (x13 in total). I do another 10-count and manage to squeeze out x7 more reps to complete my RPE 20.
A Perfect Muscle Building System
The RPE 20 method takes centre stage here, but there are a few things going on under the surface which are just as important.
Let’s take a look at them now.
- Training to failure is fantastic for muscle growth
Taking your muscles to the point of failure is a sure-fire way to build more muscle.
In fact, one study showed that doing so can enhance results by as much as 60%! (7)
Now, when I say “to failure”, I mean to the point where you’d struggle to hit another good rep. Doing this on a regular basis increases the capacity for growth because it triggers the release of key muscle building hormones (testosterone, growth hormone, and IGF-1). (1, 3)
The good thing about this program is that you’ll be hitting failure multiple times (especially on those nasty RPE 20 sets),so you can expect fantastic results!
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