DAPRE is an ideal system for rehabilitation after injury, or when returning to training after a prolonged break.
DAPRE consists of performing 4 sets per muscle group and is a variation of the so-called DeLorme method (Set 1: 10 x 50% 10RM, Set 2: 10 x 75% 10RM, Set 3: 10 x 100% 10RM).
The DAPRE programme looks as follows:
Set 1: 10 x 50% 6RM Set 2: 6 x 75% 6RM Set 3: 100% 6RM to failure — i.e. the maximum number of strict reps Set 4: performed with an adjusted weight based on the number of reps achieved in Set 3, again to failure (see weight adjustment table below)
A great modification of DAPRE is APRE (Autoregulating Progressive Resistance Exercise), where — in addition to 6RM — other rep maxes are used depending on your training goal:
- 3RM for strength development,
- 6RM for strength and size development
- 10RM for size/hypertrophy development
Set breakdown for different training goals
| Set | 3RM (Strength) | 6RM (Strength & Size) | 10RM (Size) |
|---|---|---|---|
| 1 | 6 x 50% 3RM | 10 x 50% 6RM | 12 x 50% 10RM |
| 2 | 3 x 75% 3RM | 6 x 75% 6RM | 10 x 75% 10RM |
| 3 | max. reps x 100% 3RM | max. reps x 100% 6RM | max. reps x 100% 10RM |
| 4 | max. reps x weight based on Set 3 | max. reps x weight based on Set 3 | max. reps x weight based on Set 3 |
Weight adjustment for Set 4 based on reps completed in Set 3
| 3RM | |
|---|---|
| Reps completed in Set 3 | Weight for Set 4 |
| 1–2 | Reduce by 2.5kg–5kg |
| 3–4 | Keep the same weight |
| 5–6 | Increase by 2.5kg–5kg |
| 7 or more | Increase by 5kg–10kg |
| 6RM | |
|---|---|
| Reps completed in Set 3 | Weight for Set 4 |
| 0–2 | Reduce by 2.5kg–5kg |
| 3–4 | Reduce by 0kg–2.5kg |
| 5–7 | Keep the same weight |
| 8–12 | Increase by 2.5kg–5kg |
| 13 or more | Increase by 5kg–7kg |
| 10RM | |
|---|---|
| Reps completed in Set 3 | Weight for Set 4 |
| 4–6 | Reduce by 2.5kg–5kg |
| 7–8 | Reduce by 0kg–2.5kg |
| 9–11 | Keep the same weight |
| 12–16 | Increase by 2.5kg–5kg |
| 17 or more | Increase by 5kg–7kg |
To better understand the APRE protocol, let's walk through a practical example using the 6RM. Suppose your maximum weight for 6 reps is 100kg — your training session would look like this:
6RM = 100kg, meaning this is the maximum weight with which you can complete 6 reps of your chosen exercise.
Set 1: 50kg x 10 Set 2: 75kg x 6 Set 3: 100kg x maximum reps Set 4: based on Set 3, adjust your weight using the table above. For example, if you only managed 2 reps, reduce the weight by 2.5kg — so the barbell would be loaded to 97.5kg — then perform the maximum number of reps with the adjusted weight. Based on Set 4, you then establish your new 6RM for the next session. So if you lifted 97.5kg for 5 reps, you keep the weight unchanged, and your 100% 6RM for the next training session will be 97.5kg.
A rest period of 2–4 minutes between sets is recommended. The 6RM protocol typically runs for 6–8 weeks, followed by a transition to the 3RM APRE cycle. The 10RM cycle can be incorporated as needed to improve muscular endurance and promote muscle growth (hypertrophy) — for example: 6 weeks at 6RM, 6 weeks at 3RM, 6 weeks at 10RM.
Finally, here is a brief guide on how to use this protocol for rehabilitation purposes. The overall training plan is divided into 3 phases: introductory, testing, and training.
Introductory Phase
The goal of this phase is to prepare for testing your 6RM, and it is recommended to last the first 2 weeks. During the first week, perform 2–3 sets of 8–10 reps using approximately 20% of bodyweight for men and 10% for women. In the second week, these percentages can be doubled — 40% for men and 20% for women. On the final day of this phase, you can proceed to 6RM testing.
Testing Phase
Finding your initial 6RM is straightforward — simply use a pyramid approach. Start with 10 reps at 40% of bodyweight (men) or 20% (women). Then add weight and perform 8 reps. Add weight again and perform 6 reps. If you are able to complete more than 6 reps, increase the weight on the barbell; if you cannot complete 6 reps, reduce it. Repeat this process until you find the weight at which you can perform a maximum of 6 reps — that is your 6RM.
Source: Supertraining, Y. Verkhoshansky, M. Siff