Custom RPE Chart Generator

Build a personalized RPE chart from your 1RM, 4RM, and 8RM — based on the RTS methodology.

Your Maxes
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Your RPE Chart

What is an RPE chart?

RPE (Rate of Perceived Exertion) is a scale used in powerlifting to measure how hard a set feels relative to your maximum. An RPE 10 means you gave everything — no reps left. RPE 9 means one rep left, RPE 8 means two, and so on. An RPE chart maps rep counts to percentages of your 1RM, letting you plan training loads without constantly testing your max.

Why customize it?

Standard RPE charts use population averages, but every lifter's strength endurance curve is different. By measuring your actual 1RM, 4RM, and 8RM, this tool builds a chart tailored to how your strength drops off across rep ranges — giving you more accurate load prescriptions and better estimated maxes.

Methodology

Based on the RTS (Reactive Training Systems) approach by Mike Tuchscherer. Linear interpolation is applied across three rep range sections (1→4 RM, 4→8 RM, 8+ RM) to fill the full chart.

How to use the RPE chart generator

  1. Test your maxes — perform a true 1RM, a 4RM, and an 8RM for each lift. Allow 2–3 days of rest between efforts for full recovery.
  2. Enter your weights — select the lift (Squat, Bench, or Deadlift), choose your unit (lbs or kg), and enter your three maxes.
  3. Generate your chart — click "Generate My Chart" to produce your personalised percentage table.
  4. Read your training load — find your target rep count in the left column and your target RPE in the top row. The value in that cell is the weight you should lift.
  5. Save or share — use "Copy Link" to share your exact chart with a coach, or "Save as CSV" to export it to a spreadsheet.

Worked example — squat RPE chart

Suppose your squat maxes are 1RM = 200 kg, 4RM = 170 kg (85%), 8RM = 148 kg (74%). The generator calculates:

Step from 1RM → 4RM: (100% − 85%) ÷ 3 = 5.0% per rep

Step from 4RM → 8RM: (85% − 74%) ÷ 4 = 2.75% per rep

Step for 8RM+: 2.75% ÷ 2 = 1.375% per rep

If your programme calls for 4×4 at RPE 8 (two reps in reserve), you look up 4 reps + 2 reps left = your effective 6RM load, which the chart shows as approximately 162 kg.

Frequently asked questions

What is RPE in powerlifting?

RPE (Rate of Perceived Exertion) is a 1–10 scale used in powerlifting to quantify training intensity. RPE 10 means maximum effort with no reps remaining. RPE 9 means one rep left in the tank, RPE 8 means two, and so on. Half-point values such as RPE 9.5 indicate uncertainty between two whole values.

How is a custom RPE chart different from a standard RPE chart?

A standard RPE chart uses population averages, typically assuming a 5% drop per rep in the 1–4 rep range. A custom RPE chart is built from your own 1RM, 4RM, and 8RM, reflecting your personal strength endurance curve. Lifters with higher endurance see smaller percentage drops per rep; more speed-strength dominant lifters see larger drops.

Should I use separate RPE charts for squat, bench press, and deadlift?

Yes, if your strength endurance differs between lifts. Most powerlifters have different rep-to-rep percentage drops across the three competition lifts. Building a separate chart for each lift gives more accurate training load prescriptions — this tool lets you save one per lift.

How often should I update my RPE chart?

Re-test your maxes every 8–16 weeks, or after a significant training block. Signs that your chart needs updating include consistently hitting higher or lower RPEs than prescribed by more than half a point.

What if I cannot test all three maxes at once?

Test your maxes across separate sessions with 2–3 days of rest between each. If you cannot test, population averages of 4RM ≈ 90% of 1RM and 8RM ≈ 80% of 1RM are a reasonable starting point to refine over time.

What is the RTS methodology?

RTS (Reactive Training Systems) is a powerlifting methodology developed by Mike Tuchscherer that popularised RPE as the primary intensity metric, replacing fixed percentage-based programming with auto-regulated loading based on daily performance.