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Calgary Barbell 16 Week Program

Free4.58 (78 reviews)
The famous free powerlifting program for intermediate to advanced level strength athletes
Program Description

Written by Calgary Barbell, the 16 Week program is widely regarded as one of the best intermediate powerlifting programs on the internet.

It is a 4/day a week program with tons of weekly progressions based on exercise variations, frequency, volume, specificity, tempo, RPE, 1RM, and a range of accessory exercises.

The program is split into 4 blocks lasting a few weeks each, with increasing intensity to ultimately help you peak for a powerlifting competition at the end of 16 weeks.

Program summary
- 4 training sessions per week
- Squat 3x per week
- Bench 4x per week
- Deadlift 3x per week
- Combination of 1RM % and RPE to program load
- Taper week if preparing for powerlifting meet

About Calgary Barbell

Calgary Barbell is a powerlifting coaching and content production team, focused on raising the standards across coaching and education in strength.
Visit their website to learn about their coaching, training programs (including Calgary Barbell app), and apparel.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Calgary Barbell
Intermediate
Garage Gym
90 minutes
4 days
16 weeks
What People Are Saying
See All
chrissytina Woman, 27
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
3 days ago
Miha L. Man, 23
3 weeks complete
No modifications
4 days ago
alt A. Man, 22
7 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Bryce knows what he's doing
6 days ago
HillbillyBen Man, 29
16 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
If you wanna increase your squat, bench, and deadlift then this is the program for you! I’ve done told at least 5 people to get off the bullshit and download this app and run this program if they’re forreal. But if you wanna stay a frail virgin keep doing whatever you’ve been doing
10 days ago
Anonymous Man, 19
8 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
10 days ago
jacopo Man, 27
3 weeks complete
No modifications
14 days ago
강희 신. Man
3 weeks complete
No modifications
14 days ago
Johnathan D. Man, 40
0 weeks complete
No modifications
18 days ago
Micky Man, 31
8 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I found this was a highly beneficial system for me, first actual program I’ve done in a long time. My past lifting experience has been very sporadic in the last 5 years: couple months on, a month or two off. So I expected some newbie gains due to getting back in a good groove with a program. Results were there: I felt better, was certainly getting stronger, I though I was looking better. I had to step away again, strained my trap trying to rush threw a workout on a busy day. I’ve been recovering from that but would definitely say take the time for these workouts and allocate a good amount of time for warmup/cooldown. I was quite pleased and do look to return to this program after I build back up a bit.
20 days ago
trevs_onit Man, 32
3 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Great program for overall strength and size. I will definitely be trying to get the full 16 week program after this one.
20 days ago
Block 1
Mon
1. Squat (Barbell)
Rest 180 seconds
SetsTargetIntensity
1
7 reps
67% of 1RM
2
7 reps
67% of 1RM
3
7 reps
67% of 1RM
4
7 reps
67% of 1RM
2. Bench Press (Paused)
1 count pause. Rest 180 seconds
SetsTargetIntensity
1
7 reps
67% of 1RM
2
7 reps
67% of 1RM
3
7 reps
67% of 1RM
4
7 reps
67% of 1RM
3. Overhead Press (Barbell)
Rest 120 seconds
SetsTargetIntensity
1
8 reps
-
2
8 reps
-
3
8 reps
-
4. Bent Over Row (Barbell)
Rest 90 seconds
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
12 reps
-
5. GHR Back Extensions
Rest 60 seconds
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
12 reps
-
4
12 reps
-
Tue
1. Deadlift (Barbell)
Rest 180 seconds
SetsTargetIntensity
1
7 reps
67% of 1RM
2
7 reps
67% of 1RM
3
7 reps
67% of 1RM
4
7 reps
67% of 1RM
2. Bench Press (Paused)
3ct pause. Rest 180 seconds
SetsTargetIntensity
1
5 reps
60% of 1RM
2
5 reps
60% of 1RM
3
5 reps
60% of 1RM
3. Front Squat (Barbell)
Click *** for alternates. 2 ct pause. Rest 180 seconds
Alternative Exercise 1: Safety Bar SquatNotes: 2 ct pause. Rest 180 seconds
Alternative Exercise 2: Squat (Barbell)Notes: High Bar. 2 ct pause. Rest 180 seconds
SetsTargetIntensity
1
5 reps
8 RPE
2
5 reps
8 RPE
3
5 reps
8 RPE
4. Seated Wide-Grip Row (Cable)
Mimic bench grip and movement. Rest 90 seconds
SetsTargetIntensity
1
8 reps
-
2
8 reps
-
3
8 reps
-
4
8 reps
-
5
8 reps
-
Thu
1. Pin Squat
Pin squat variation, with pin set to full depth. 1ct pause. Rest 120 seconds
SetsTargetIntensity
1
6 reps
65% 1RM of Squat (Barbell)
2
6 reps
65% 1RM of Squat (Barbell)
3
6 reps
65% 1RM of Squat (Barbell)
2. 2Board Press
Rest 60 seconds. No pause
SetsTargetIntensity
1
6 reps
8 RPE
2
6 reps
8 RPE
3
6 reps
8 RPE
3. Single Arm Row (Dumbbell)
Rest 90 seconds. 1ct pause
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
5
10 reps
-
4. Bird Dogs
Rest 90 seconds. 1ct pause
SetsTargetIntensity
1
6 reps
-
2
6 reps
-
3
6 reps
-
Fri
1. Deadlift (Paused)
2ct pause barely off floor. Rest 120 sec
SetsTargetIntensity
1
6 reps
63% 1RM of Deadlift (Barbell)
2
6 reps
63% 1RM of Deadlift (Barbell)
3
6 reps
63% 1RM of Deadlift (Barbell)
2. Bench Press (Barbell)
Touch and Go. Rest 120 sec
SetsTargetIntensity
1
10 reps
63% 1RM of Bench Press (Paused)
2
10 reps
63% 1RM of Bench Press (Paused)
3
10 reps
63% 1RM of Bench Press (Paused)
4
10 reps
63% 1RM of Bench Press (Paused)
3. Stiff Leg Deadlift
Rest 180 seconds
SetsTargetIntensity
1
8 reps
40% 1RM of Deadlift (Barbell)
2
8 reps
40% 1RM of Deadlift (Barbell)
3
8 reps
40% 1RM of Deadlift (Barbell)
4. Lat Pulldown
Vertical pull of choice. Click *** for alternates. Rest 90 sec
Alternative Exercise 1: Pull-Up (Weighted)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
5. Tricep Extension (Cable)
Tricep movement of choice. Click *** for alternates. Rest 90 sec
Alternative Exercise 1: Tricep Extension (Dumbbell)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-