Mignone Strength 12 Week RPE Powerlifting Program

Unlock your powerlifting potential with the Mignone Strength 12 Week RPE Powerlifting Program! This structured 12-week plan focuses on four training days per week, utilizing the Rate of Perceived Exertion (RPE) method to help you gauge intensity and make steady progress. Each session features essential lifts like the High Bar Squat and Deadlift, complemented by accessory work to build strength and muscle. Perfect for lifters looking to enhance their performance and achieve their personal bests, this program will guide you every step of the way. Get ready to lift heavy and elevate your training!

This is a 12 week powerlifting peaking program based on rate of perceived exertion (RPE). It uses 4 training days per week and divides the 12 week program into four different training blocks ending with a taper. It was created by Matt Mignone at Mignone Strength (@mignonestrength) and is generally recommended for intermediate and advanced lifters.

The competition movement frequency is typically as follows each week:

3x squats (1x competition, 2x variation)
3x bench press (1x competition, 2x variation)
2x deadlift (1x competition, 1x variation)
Common variations include paused squats, paused deadlifts, and Larsen press (aka feet up bench press). You’ll be training two of the three competition lifts (or a variation) each training session along with 3 to 6 accessory movements. There is no direct overhead press work, but seated dumbbell shoulder presses are programmed once per week.

Each training block has the following goals:

1. Ending with a new 5RM on week 4
2. Ending with a new 3RM on week 8
3. Overreaching, accumulating fatigue during week 9
4. Tapering down volume weeks 10 and 11, ending with a new 1RM on week 12

As noted in the program overview, RPE is used extensively in this program. Below you can find the RPE scale used for this program, which is essentially the same as the RPE scale used on other programs – still, it’s always helpful to know exactly what the program creator had in mind when they were writing a program.

Implemented correctly, RPE helps accommodate changes in an athlete’s strength, fatigue, and stress, which can vary from session to session, while still keeping the athlete on course toward their goals.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

High Bar Squat (Barbell)

Bench Press (Barbell)

Bulgarian Split Squat (Dumbbell)

Dip (Weighted)

Seated Dumbbell Curl

Deadlift (Paused)

Larsen Press (Barbell)

Romanian Deadlift (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Shoulder Press (Machine)

Lat Pulldown

Chest Fly (Machine)

Squat (Paused)

Tempo Bench Press

Lunge (Barbell)

Tricep Pushdown (Cable)

Pull-Up (Weighted)

Squat (Barbell)

Deadlift (Barbell)

Bent Over Row (Barbell)

Lat Pulldown (Close Grip)

Test your new maxes! This can either be a meet/competition day or simply an SBD workout day

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