Self-Experimentation Program

Self-Experimentation Powerlifting Program

This powerlifting program is designed as a structured yet adaptable approach to building strength through self-experimentation. You may choose your preferred exercises for both main lifts and accessories, progressive RPE (Rate of Perceived Exertion) adjustments weekly, and periodized strength phases to optimize performance while allowing for individualization based on feedback and recovery.

Program Structure

✅ Exercise Selection:

• Core movements: Squat, Bench Press, Deadlift
• Variations: Front Squat, Tempo Bench, Romanian Deadlift, Pause Squats, Deficit Deadlifts
• Accessories: Rows, Overhead Press, Triceps Extensions, Hamstring Curls, Core Work

✅ Weekly RPE Updates:

• Autoregulated intensity with RPE-based loading
• Adjustments based on weekly performance and recovery metrics
• Strength-focused days at RPE 8-9, technique-focused days at RPE 6-7
• Volume adjustments based on fatigue management

✅ Strength Periodization:

• Volume block (4-6 weeks) – Higher volume, moderate intensity (RPE 6-7), focus on hypertrophy and movement efficiency
• Strength block (4 weeks) – Moderate volume, increasing intensity (RPE 7-8), transition to heavier weights
• Realization block (2-4 weeks) – Lower volume, high intensity (RPE 8-9+), peaking for maximal strength expression
• Deload/Pivot Weeks strategically placed as needed, based on fatigue indicators

This program is a continuous feedback loop where performance data, fatigue markers, and individual responses shape ongoing adjustments. Suitable for self-coach enthusiasts looking to maximize strength gains while minimizing burnout and injury risk.