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VBT Volume Phase by RepOneRPE/Velocity Correlation Table not ready yet? Check this box and include your estimated V1RM and 1RM Weight for squat and for bench below. Uncheck the box if the tables are ready and use the columns on the right. After the setup sheets are done, the numbers will populate.
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Directions: **MAKE A COPY OF THIS SHEET TO EDIT IT**

This is a basic intermediate Powerlifting hypertrophy program. Read the relevant blog post in RepOne Academy before you begin. Feel free to add upper and lower accessory movements after your main barbell work. Accessories should not be barbell variations, and should be three sets of 8-12 reps.

The slowest velocity of the set must be within +- 0.02 of the target velocity. Otherwise, increase or decrease weight accordingly. A set contributes toward the sessions total set count as long as it's less than 0.05 m/s faster than the target velocity. Rest as much as needed between each cluster set.

For safety purposes, sets for generalized programs like this are capped at 1 RIR, and an individual set should not approach absolute maximal effort.		MANUAL ENTRYUSE RPE/VELOCITY CORRELATION TABLES (DO NOT CHANGE)
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Squat Velocity @ 1RM and 1RMSquat
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0.32350388
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Bench Velocity @ 1RM and 1RMBench
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0.22340356
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Deadlift doesn't have an RPE/Velocity Correlation Table on this program. Enter 1RM manually.
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Deadlift
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480
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DayExerciseSetsRep SchemeIntensityApproximate Weight (see note)CommentsWeekly Volume (reps)
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Day 1Squat48Min. Velocity:0.56250.066+Squat
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Bench48Min. Velocity:0.42215.0
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Day 2Squat52Min. Velocity:0.53300.066+Bench
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Bench52Min. Velocity:0.23290.0
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Day 3Squat45+Min. Velocity:0.55275.0AMRAP on last set
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Bench45+Min. Velocity:0.32255.0AMRAP on last set
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Day 4Deadlift151Min. Velocity:70% e1RM33515 sets of 1 rep. 30 seconds rest between each set. Two times.30Deadlift
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Deadlift CircuitPick your favorite deadlift variation, 3x5 @ 8 RPE. Followed by 3x8 of upper back work, 3 exercises, alternating between each exercise each set.
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Day 1Squat48Min. Velocity:0.5127066+Squat
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Bench48Min. Velocity:0.38225
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Day 2Squat52Min. Velocity:0.4832066+Bench
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Bench52Min. Velocity:0.19305
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Day 3Squat45+Min. Velocity:0.49295AMRAP on last set
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Bench45+Min. Velocity:0.29265AMRAP on last set
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Day 4Deadlift12175% e1RM36012 sets of 1 rep. 40 seconds rest between each set. Two times.24Deadlift
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Deadlift CircuitPick your favorite deadlift variation, 3x5 @ 8 RPE. Followed by 3x8 of upper back work, 3 exercises, alternating between each exercise each set.
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Day 1Squat48Min. Velocity:0.48280.066+Squat
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Bench48Min. Velocity:0.36235.0
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Day 2Squat52Min. Velocity:0.45330.066+Bench
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Bench52Min. Velocity:0.17310.0
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Day 3Squat45+Min. Velocity:0.46305.0AMRAP on last set
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Bench45+Min. Velocity:0.27270.0AMRAP on last set
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Day 4Deadlift8180% e1RM3858 sets of 1 rep. 45 seconds rest between each set. Two times.16Deadlift
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Deadlift CircuitPick your favorite deadlift variation, 3x5 @ 8 RPE. Followed by 3x8 of upper back work, 3 exercises, alternating between each exercise each set.
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Day 1Squat48Min. Velocity:0.4529066+Squat
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Bench48Min. Velocity:0.34240
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Day 2Squat52Min. Velocity:0.4234066+Bench
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Bench52Min. Velocity:0.15315
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Day 3Squat45+Min. Velocity:0.43315AMRAP on last set
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Bench45+Min. Velocity:0.25280AMRAP on last set
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Day 4Deadlift5185% e1RM4105 sets of 1 rep. Rest 75 seconds between each set. Three times.15Deadlift
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Deadlift CircuitPick your favorite deadlift variation, 3x5 @ 8 RPE. Followed by 3x8 of upper back work, 3 exercises, alternating between each exercise each set.
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Day 1Squat48Min. Velocity:0.42300.066+Squat
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Bench48Min. Velocity:0.32245.0
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Day 2Squat52Min. Velocity:0.39350.066+Bench
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Bench52Min. Velocity:0.13325.0
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Day 3Squat45+Min. Velocity:0.40325.0AMRAP on last set
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Bench45+Min. Velocity:0.23285.0AMRAP on last set
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Day 4Deadlift3190% e1RM4303 sets of 1 rep. Rest as long as needed between each set. Three times.9Deadlift
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Deadlift CircuitPick your favorite deadlift variation, 3x5 @ 8 RPE. Followed by 3x8 of upper back work, 3 exercises, alternating between each exercise each set.