Calgary Barbell 16 Week Program

Free4.49 (59 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
Intermediate
Garage Gym
90 minutes
4 days
16 weeks
What People Are Saying
Orvos Man, 34
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I am enjoying the program and am having fun with it. I've only made minor modifications based on available equipment and recovery, but I am enjoying it a lot so far.
19 hours ago
François L. Man, 39
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
6 days ago
Caleb M. Man, 33
3 weeks complete
No modifications
7 days ago
Tanner V. Man, 19
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
7 days ago
Lonnie M. Man, 32
3 weeks complete
No modifications
7 days ago
Josh C.
2 weeks complete
No modifications
8 days ago
Jason B. Man, 42
3 weeks complete
5 years of prior experience
No modifications
9 days ago
Jarod H. Man, 24
3 weeks complete
No modifications
9 days ago
Melissa B. Woman, 44
3 weeks complete
Marginal modifications
9 days ago
melethus 17
3 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
11 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
-