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Calgary Barbell 8 Week Program

Free4.36 (72 reviews)
The 8-week version of the famous powerlifting program for intermediate to advanced strength athletes
Program Description

Written by Calgary Barbell, this the 8 week version of the famous 16 Week program, which 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 2 blocks lasting 4 weeks each, with increasing intensity to ultimately help you peak for a powerlifting competition at the end of 8 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
9 weeks
What People Are Saying
See All
David H. Man, 18
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
2 days ago
Sign Man, 23
3 weeks complete
No modifications
13 days ago
Lester A. Man, 24
5 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good powerlifting program for beginners.
15 days ago
Dan M. Man, 38
4 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I enjoy it very much It's the ability to bench 4 times a week specially
15 days ago
Jonathan N. Man, 28
3 weeks complete
No modifications
19 days ago
Jeremie O. Man, 29
3 weeks complete
No modifications
20 days ago
shirong Man, 18
3 weeks complete
No modifications
20 days ago
Zickcow Man, 19
5 weeks complete
0.5 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
22 days ago
Quandale D. Man
3 weeks complete
As expected strength gains
Less than expected muscle gains
None modifications
22 days ago
Abby R.
3 weeks complete
No modifications
23 days ago
Block 1
Mon
1. Squat (Barbell)
Rest 180 seconds
SetsTargetIntensity
1
3 reps
80% of 1RM
2
3 reps
80% of 1RM
3
3 reps
80% of 1RM
4
5 reps
68% of 1RM
5
5 reps
68% of 1RM
2. Bench Press (Paused)
1 count pause. Rest 180 seconds
SetsTargetIntensity
1
3 reps
80% of 1RM
2
3 reps
80% of 1RM
3
3 reps
80% of 1RM
4
3 reps
80% of 1RM
5
5 reps
68% of 1RM
6
5 reps
68% of 1RM
3. Stiff Leg Deadlift
Rest 90 seconds
SetsTargetIntensity
1
9 reps
8 RPE
2
9 reps
8 RPE
3
9 reps
8 RPE
4
9 reps
8 RPE
4. Side Plank
Per side. Rest 60 seconds
SetsTargetIntensity
1
30 seconds
-
2
30 seconds
-
3
30 seconds
-
Tue
1. Deadlift (Barbell)
Rest 180 seconds
SetsTargetIntensity
1
3 reps
80% of 1RM
2
3 reps
80% of 1RM
3
3 reps
80% of 1RM
4
5 reps
68% of 1RM
5
5 reps
68% of 1RM
2. Bench Press (Paused)
2ct pause. Rest 180 seconds
SetsTargetIntensity
1
4 reps
8 RPE
2
4 reps
8 RPE
3
4 reps
8 RPE
3. Squat (Barbell)
Rest 180 seconds
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
65% of 1RM
4. Seated Wide-Grip Row (Cable)
Mimic bench grip and movement. 60 sec rest
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
Thu
1. Squat (Paused)
2 count. Rest 180 seconds
SetsTargetIntensity
1
4 reps
8 RPE
2
4 reps
8 RPE
3
4 reps
8 RPE
4
4 reps
8 RPE
2. Bench Press (Paused)
1 count. Rest 180 seconds
SetsTargetIntensity
1
5 reps
70% of 1RM
2
5 reps
70% of 1RM
3
5 reps
70% of 1RM
4
5 reps
70% of 1RM
5
5 reps
70% of 1RM
6
5 reps
70% of 1RM
3. Feet Up Bench
No pause. Rest 180 seconds
SetsTargetIntensity
1
5 reps
8 RPE
2
5 reps
8 RPE
3
5 reps
8 RPE
4
5 reps
8 RPE
4. Deadlift (Barbell)
Rest 180 seconds
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
65% of 1RM
5. Lat Pulldown
Vertical pull of choice. Click *** for alternates. Rest 90 sec
Alternative Exercise 1: Pull-Up (Weighted)Notes: Vertical pull of choice. Click *** for alternates. Rest 90 sec
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
Fri
1. Deadlift (Paused)
2ct pause barely off floor. Rest 180 sec
SetsTargetIntensity
1
4 reps
8 RPE
2
4 reps
8 RPE
3
4 reps
8 RPE
4
4 reps
8 RPE
2. Bench Press (Barbell)
Touch and Go. Rest 180 sec
SetsTargetIntensity
1
6 reps
9 RPE
2
6 reps
9 RPE
3
6 reps
9 RPE
3. Incline Bench Press (Close Grip)
Rest 120 seconds
SetsTargetIntensity
1
8 reps
-
2
8 reps
-
3
8 reps
-
4
8 reps
-
4. Single Arm Row (Dumbbell)
Rest 60 seconds
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
5
10 reps
-
6
10 reps
-