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Calgary Barbell 8 Week Program

by Edward J.
51 athletes joined

Program Description

Calgary Barbell 8 Week Free Program, as seen on their youtube channel. Adapted to Boostcamp by myself, no changes made from their spreadsheet. Program more aimed towards peaking and competition. Recommend if you can that you do the 16 week program as it is more comprehensive. Recommended for intermediate+ lifters due to volume and time required.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 02, 2025 01:07
  • Last Edited
    Jul 19, 2025 02:18

Summary

Transform your strength training with the Calgary Barbell 8 Week Program, designed for dedicated lifters looking to elevate their performance. Over four days each week, you'll engage in a variety of barbell exercises, including squats, deadlifts, and bench presses, strategically structured to build strength and muscle. This program emphasizes progressive overload and includes rest periods to maximize your gains. Get ready to push your limits and achieve your fitness goals in just eight weeks!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Bench Press (Paused)
4
2
3 reps
5 reps
80%
68%
3
Stiff Leg Deadlift
4
9 reps
RPE 8
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Bench Press (Paused)
5
3
3 reps
5 reps
82%
70%
3
Stiff Leg Deadlift
4
8 reps
RPE 8
4
Side Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Bench Press (Paused)
5
2
2 reps
4 reps
86%
72%
3
Stiff Leg Deadlift
4
8 reps
RPE 8
4
Side Plank
4
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bench Press (Paused)
5
3
3 reps
4 reps
85%
75%
3
Stiff Leg Deadlift
4
7 reps
RPE 8
4
Side Plank
4
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
6
5 reps
65%
3
Bench Press (Paused)
1
3 reps
RPE 8
4
Bench Press (Paused)
7
5 reps
65%
5
Overhead Press (Barbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
6
5 reps
68%
3
Bench Press (Paused)
1
2 reps
RPE 8
4
Bench Press (Paused)
7
5 reps
68%
5
Overhead Press (Barbell)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
4
4 reps
72%
3
Bench Press (Paused)
1
1 reps
RPE 9
4
Bench Press (Paused)
5
4 reps
72%
5
Overhead Press (Barbell)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
3 reps
76%
3
Bench Press (Paused)
1
1 reps
RPE 9
4
Bench Press (Paused)
4
3 reps
76%
5
Overhead Press (Barbell)
2
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Squat (Barbell)
2
5 reps
65%
4
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Squat (Barbell)
3
5 reps
68%
4
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Squat (Barbell)
2
5 reps
71%
4
Seated Wide-Grip Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bench Press (Paused)
4
4 reps
RPE 8
3
Squat (Barbell)
2
4 reps
74%
4
Seated Wide-Grip Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
6
5 reps
65%
3
Bench Press (Paused)
3
4 reps
RPE 9
4
Squat (Barbell)
3
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
6
5 reps
68%
3
Bench Press (Paused)
3
5 reps
RPE 8
4
Squat (Barbell)
2
3 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
72%
3
Bench Press (Paused)
3
2 reps
RPE 9
4
Squat (Barbell)
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
76%
3
Bench Press (Paused)
3
4 reps
RPE 8
4
Squat (Barbell)
2
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Bench Press (Paused)
6
5 reps
70%
3
Legs Up Bench Press (Barbell)
4
5 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
65%
5
Chin-Up (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bench Press (Paused)
6
4 reps
73%
3
Legs Up Bench Press (Barbell)
3
4 reps
RPE 8
4
Deadlift (Barbell)
3
5 reps
68%
5
Chin-Up (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 9
2
Bench Press (Paused)
6
3 reps
75%
3
Legs Up Bench Press (Barbell)
4
3 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
71%
5
Chin-Up (Bodyweight)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
RPE 9
2
Bench Press (Paused)
6
5 reps
68%
3
Legs Up Bench Press (Barbell)
4
4 reps
RPE 8
4
Deadlift (Barbell)
2
4 reps
74%
5
Chin-Up (Bodyweight)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
3 reps
RPE 8
2
Box Squat (Barbell)
2
4 reps
RPE 9
3
Bench Press (Close Grip)
3
3 reps
RPE 9
4
Legs Up Bench Press (Barbell)
2
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2 reps
RPE 8
2
Box Squat (Barbell)
2
5 reps
RPE 9
3
Bench Press (Close Grip)
2
2 reps
RPE 9
4
Legs Up Bench Press (Barbell)
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1 reps
RPE 8
2
Box Squat (Barbell)
2
2 reps
RPE 9
3
Bench Press (Close Grip)
3
3 reps
RPE 8
4
Legs Up Bench Press (Barbell)
2
3 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1 reps
RPE 8
2
Box Squat (Barbell)
3
4 reps
RPE 8
3
Bench Press (Close Grip)
2
4 reps
RPE 9
4
Legs Up Bench Press (Barbell)
2
4 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Incline Bench Press (Barbell)
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 10
3
Incline Bench Press (Barbell)
4
7 reps
-
4
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
7 reps
RPE 8
3
Incline Bench Press (Barbell)
5
6 reps
-
4
Dumbbell Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
RPE 9
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Barbell)
4
10 reps
-
4
Dumbbell Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3 reps
RPE 8
2
Deadlift (Paused)
3
5 reps
RPE 9
3
Bench Press (Barbell)
4
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2 reps
RPE 8
2
Deadlift (Paused)
3
4 reps
RPE 8
3
Bench Press (Barbell)
4
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1 reps
RPE 8
2
Deadlift (Paused)
3
2 reps
RPE 9
3
Bench Press (Barbell)
2
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1 reps
RPE 8
2
Deadlift (Paused)
3
4 reps
RPE 9
3
Bench Press (Barbell)
3
3 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
2 Sets
3 Reps
5 Reps
80%
68%
2
Bench Press (Paused)
4 Sets
2 Sets
3 Reps
5 Reps
80%
68%
3
Stiff Leg Deadlift
4 Sets
9 Reps
@8
4
Side Plank
3 Sets
1 mins
-
Day 2
1
Deadlift (Barbell)
3 Sets
2 Sets
3 Reps
5 Reps
80%
68%
2
Bench Press (Paused)
3 Sets
4 Reps
@8
3
Squat (Barbell)
2 Sets
5 Reps
65%
4
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
-
Day 3
1
Squat (Paused)
4 Sets
4 Reps
@8
2
Bench Press (Paused)
6 Sets
5 Reps
70%
3
Legs Up Bench Press (Barbell)
4 Sets
5 Reps
@8
4
Deadlift (Barbell)
2 Sets
5 Reps
65%
5
Chin-Up (Bodyweight)
4 Sets
10 Reps
-
Day 4
1
Deadlift (Paused)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@9
3
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
4
Dumbbell Row
3 Sets
10 Reps
-