Calgary Barbell 16 wk inspired

Inspired by Calgary Barbell Free 16 Week Intermediate-Advanced Program, this include :
-4 power training sessions per week with the possibilities of splitting half of the accessories the next day if needed 
-Squats 3x per week
-Bench 4x per week
-Deadlift 3x per week
- pull ups 4x per week
- row variation 4x per week
- Overhead press 2x per week
-Combination of % 1 RM and RPE
-Antagonistic superset and core work circuit
- emphasis on the GPP and work capacity/density
-Taper week for powerlifting meets



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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Paused)

Overhead Press (Barbell)

Bent Over Row (Barbell)

Back Extension

Deadlift (Barbell)

Seated Wide-Grip Row (Cable)

Leg Curl

Hip Adductor (Machine)

Bench Press (Board)

Leg Extension

Chest Press (Machine)

Tempo Bench Press

Chest Fly (Machine)

Squat (Barbell)

Front Squat (Paused)

Squat Pin Presses

Dumbbell Row

Birddogs

Deadlift (Paused)

Stiff Leg Deadlift

Lat Pulldown

Skull Crusher (Barbell)

Side Plank

Squat (Paused)

Legs Up Bench Press (Barbell)

Bench Press (Close Grip)

Plank Walkout

Pin Press Bench (Barbell)

Bench Press (Barbell)

High Bar Squat (Barbell)

Week 1-4 

Week 5-8

Week 9-11

Week 12-15

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