RPE Calculator and Session Planner
Use the effort rating of a recent set to plan a target load for your next session. Choose target reps and RPE, then get a loadable working weight, warm-up sequence and back-off sets. You can also start from a known max.
RPE 10 = no reps left; 9 = one left; 8 = two left. This tool uses an Epley + reps-in-reserve model.
Estimated 1RM: 277.5 lb
| Set | Reps | Load (lb) | Plates per side (lb) |
|---|---|---|---|
| Warm-up | 8 | 45 | Bar only |
| Warm-up | 5 | 95 | 1 × 25 |
| Warm-up | 3 | 140 | 1 × 45 + 1 × 2.5 |
| Warm-up | 2 | 190 | 1 × 45 + 1 × 25 + 1 × 2.5 |
| Warm-up | 1 | 210 | 1 × 45 + 1 × 35 + 1 × 2.5 |
| Work set | 3 | 235 | 2 × 45 + 1 × 5 |
| Back-off 1 | 3 | 210 | 1 × 45 + 1 × 35 + 1 × 2.5 |
| Back-off 2 | 3 | 210 | 1 × 45 + 1 × 35 + 1 × 2.5 |
| Back-off 3 | 3 | 210 | 1 × 45 + 1 × 35 + 1 × 2.5 |
Load rounding can make the actual RPE lower than the target. Back-off reps stay the same; their RPE is not guaranteed. Adjust to the set you actually perform.
RPE percentage chart
| RPE | 1 reps | 3 reps | 5 reps | 8 reps | 10 reps | 12 reps |
|---|---|---|---|---|---|---|
| 6 | 85.7% | 81.1% | 76.9% | 71.4% | 68.2% | 65.2% |
| 7 | 88.2% | 83.3% | 78.9% | 73.2% | 69.8% | 66.7% |
| 8 | 90.9% | 85.7% | 81.1% | 75.0% | 71.4% | 68.2% |
| 9 | 93.8% | 88.2% | 83.3% | 76.9% | 73.2% | 69.8% |
| 10 | 100.0% | 90.9% | 85.7% | 78.9% | 75.0% | 71.4% |
How this RPE model works
This tool uses a transparent Epley plus reps-in-reserve model. Remaining reps are 10 minus RPE; effective reps are completed reps plus remaining reps. Estimated max = weight × (1 + effective reps / 30). A single at RPE 10 is treated as the actual max. Target weight is the max divided by that same factor for the target reps and RPE.
This is not an RTS percentage lookup table. Different lifts, lifters and RPE-rating habits can produce different strength curves. Half-step ratings represent intermediate effort estimates, not half a literal repetition. Treat the result as an initial load choice, then adjust to the effort you actually experience.
Putting the result on a bar
Weights round down using your selected plate sizes and bar weight. The plate inventory assumes enough pairs of each chosen size. Back-off sets use your selected percentage reduction from the loaded work-set weight and keep the target rep count. The tool does not guarantee their RPE.
Frequently asked questions
What is RPE 8?
For this strength-training scale, RPE 8 means you estimate about two more clean repetitions were available. RPE 9 means about one and RPE 10 means none.
Is this the Borg cardio RPE scale?
No. This tool uses the 6 to 10 strength-training effort range interpreted through reps in reserve, not the 6 to 20 Borg scale.
Why is the loaded weight below the mathematical target?
The result rounds down to the selected plate denominations. If the target is below the bar itself, choose a lighter bar.