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Calgary Barbell Free 16 week Powerlifting Program

by Mike F.
1787 athletes joined
4.5
(2 ratings)

Program Description

Calgary Barbell Free 16 Week Intermediate-Advanced Program -4 training sessions per week -Squats 3x per week -Bench 4x per week -Deadlift 3x per week -Combination of % 1 RM and RPE -Taper week for powerlifting meets Link to website and source material: https://www.calgarybarbell.com/16-week-program1 Sign up for Calgary Barbell coaching for guidance/advice etc.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 14, 2024 05:12
  • Last Edited
    Dec 20, 2025 12:05

Summary

Unlock your strength potential with the Calgary Barbell Free 16-Week Powerlifting Program, designed for dedicated lifters ready to elevate their performance. This comprehensive 4-day-a-week program focuses on the big three lifts—squat, bench press, and deadlift—while incorporating accessory work to enhance your overall strength and stability. With a blend of intensity and technique, you'll build muscle, improve your form, and prepare for competition or personal bests. Join now and transform your lifting journey!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.3%
Triceps
12.2%
Hamstrings
12%
Front Delts
11.6%
Quadriceps
11%
Chest
10.5%
Abs
7.2%
Upper Back
6%
Lats
6%
Lower Back
4.1%
Biceps
3%
Adductors
2.5%
Middle Delts
1.1%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
67%
2
Bench Press (Paused)
4
7 reps
67%
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
5
Back Extension
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Bench Press (Paused)
4
6 reps
70%
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
5
Back Extension
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
4
6 reps
73%
3
Overhead Press (Barbell)
3
7 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Back Extension
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
5 reps
75%
3
Overhead Press (Barbell)
3
7 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Back Extension
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Squat (Barbell)
2
5 reps
68%
3
Bench Press (Paused)
4
3 reps
80%
4
Bench Press (Paused)
2
5 reps
68%
5
Stiff Leg Deadlift
4
9 reps
RPE 8
6
Side Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
83%
2
Squat (Barbell)
2
5 reps
70%
3
Bench Press (Paused)
5
3 reps
82%
4
Bench Press (Paused)
3
5 reps
70%
5
Stiff Leg Deadlift
4
8 reps
RPE 8
6
Side Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
86%
2
Squat (Barbell)
2
4 reps
72%
3
Bench Press (Paused)
5
2 reps
86%
4
Bench Press (Paused)
2
4 reps
72%
5
Stiff Leg Deadlift
4
8 reps
RPE 8
6
Side Plank
4
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
3
4 reps
75%
3
Bench Press (Paused)
5
3 reps
85%
4
Bench Press (Paused)
3
4 reps
75%
5
Stiff Leg Deadlift
4
7 reps
RPE 8
6
Side Plank
4
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Squat (Barbell)
2
4 reps
71%
3
Bench Press (Paused)
6
4 reps
82%
4
Bench Press (Paused)
2
4 reps
71%
5
Bent Over Row (Barbell)
4
8 reps
RPE 8
6
Plank Walkout
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
85%
2
Squat (Barbell)
2
4 reps
74%
3
Bench Press (Paused)
7
4 reps
85%
4
Bench Press (Paused)
2
4 reps
74%
5
Bent Over Row (Barbell)
4
6 reps
RPE 8
6
Plank Walkout
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
83%
2
Squat (Barbell)
2
4 reps
76%
3
Bench Press (Paused)
3
3 reps
83%
4
Bench Press (Paused)
2
4 reps
76%
5
Bent Over Row (Barbell)
4
5 reps
RPE 8
6
Plank Walkout
4
24 reps
RPE 8
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 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Squat (Barbell)
3
2 reps
82%
3
Bench Press (Paused)
1
1 reps
RPE 10
4
Bench Press (Paused)
3
2 reps
84%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
67%
2
Bench Press (Paused)
3
5 reps
60%
3
Front Squat (Paused)
3
5 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Bench Press (Paused)
3
6 reps
60%
3
Front Squat (Paused)
3
6 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
3
4 reps
65%
3
Front Squat (Paused)
3
4 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
3 reps
70%
3
Front Squat (Paused)
3
5 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Deadlift (Barbell)
2
5 reps
68%
3
Bench Press (Paused)
3
4 reps
RPE 8
4
Squat (Barbell)
2
5 reps
65%
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
82%
2
Deadlift (Barbell)
2
5 reps
70%
3
Bench Press (Paused)
3
5 reps
RPE 8
4
Squat (Barbell)
3
5 reps
68%
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
86%
2
Deadlift (Barbell)
2
4 reps
72%
3
Bench Press (Paused)
3
3 reps
RPE 8
4
Squat (Barbell)
2
5 reps
71%
5
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Deadlift (Barbell)
3
4 reps
75%
3
Bench Press (Paused)
4
4 reps
RPE 8
4
Squat (Barbell)
2
5 reps
74%
5
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
82%
2
Deadlift (Barbell)
2
4 reps
71%
3
Pin Press Bench (Barbell)
4
4 reps
RPE 8
4
Squat (Barbell)
3
5 reps
68%
5
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
2
4 reps
74%
3
Pin Press Bench (Barbell)
4
5 reps
RPE 8
4
Squat (Barbell)
3
5 reps
71%
5
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
83%
2
Deadlift (Barbell)
2
4 reps
76%
3
Pin Press Bench (Barbell)
4
3 reps
RPE 8
4
Squat (Barbell)
3
4 reps
74%
5
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
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
High Bar Squat (Barbell)
3
4 reps
RPE 9
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
High Bar 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 8
4
High Bar 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
High Bar Squat (Barbell)
2
2 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
2
2 reps
82%
3
Bench Press (Paused)
4
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Pin Presses
3
6 reps
65%
2
Bench Press (Board)
3
6 reps
RPE 8
3
Dumbbell Row
5
10 reps
RPE 8
4
Birddogs
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Pin Presses
3
5 reps
70%
2
Bench Press (Board)
3
5 reps
RPE 8
3
Dumbbell Row
5
10 reps
RPE 8
4
Birddogs
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Pin Presses
3
6 reps
68%
2
Bench Press (Board)
3
4 reps
RPE 8
3
Dumbbell Row
5
8 reps
RPE 8
4
Birddogs
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Pin Presses
3
5 reps
73%
2
Bench Press (Board)
3
6 reps
RPE 8
3
Dumbbell Row
5
8 reps
RPE 8
4
Birddogs
4
6 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
Lat Pulldown
4
10 reps
RPE 8
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)
4
4 reps
RPE 8
4
Deadlift (Barbell)
3
5 reps
68%
5
Lat Pulldown
4
10 reps
RPE 8
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
Lat Pulldown
4
8 reps
RPE 8
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
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 9
2
Bench Press (Paused)
6
5 reps
72%
3
Bench Press (Close Grip)
3
4 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
68%
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
RPE 9
2
Bench Press (Paused)
6
4 reps
75%
3
Bench Press (Close Grip)
2
3 reps
RPE 9
4
Deadlift (Barbell)
3
5 reps
68%
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
3 reps
RPE 8
2
Bench Press (Paused)
5
3 reps
78%
3
Bench Press (Close Grip)
2
2 reps
RPE 8
4
Deadlift (Barbell)
3
4 reps
74%
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Pin Presses
1
3 reps
RPE 8
2
Squat Pin Presses
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
Squat Pin Presses
1
2 reps
RPE 8
2
Squat Pin Presses
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
Squat Pin Presses
1
1 reps
RPE 8
2
Squat Pin Presses
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
Squat Pin Presses
1
1 reps
RPE 8
2
Squat Pin Presses
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 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
85%
78%
2
Bench Press (Paused)
1
3
1 reps
2 reps
85%
78%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
82%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
63%
2
Tempo Bench Press
4
10 reps
63%
3
Stiff Leg Deadlift
3
8 reps
40%
4
Lat Pulldown
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
65%
2
Tempo Bench Press
4
10 reps
65%
3
Stiff Leg Deadlift
3
8 reps
43%
4
Lat Pulldown
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
68%
2
Tempo Bench Press
4
10 reps
68%
3
Stiff Leg Deadlift
3
6 reps
45%
4
Lat Pulldown
4
8 reps
RPE 8
5
Skull Crusher (Barbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
73%
2
Tempo Bench Press
4
8 reps
70%
3
Stiff Leg Deadlift
3
6 reps
48%
4
Lat Pulldown
4
8 reps
RPE 8
5
Skull Crusher (Barbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
RPE 8
2
Tempo Bench Press
3
6 reps
RPE 9
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Dumbbell Row
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8
2
Tempo Bench Press
3
12 reps
RPE 10
3
Bench Press (Close Grip)
4
7 reps
RPE 8
4
Dumbbell Row
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 8
2
Tempo Bench Press
4
7 reps
RPE 8
3
Bench Press (Close Grip)
5
6 reps
RPE 8
4
Dumbbell Row
6
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
RPE 9
2
Tempo Bench Press
4
5 reps
RPE 8
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Dumbbell Row
6
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
RPE 9
3
Overhead Press (Barbell)
4
7 reps
RPE 8
4
Dumbbell Row
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
RPE 9
2
Bench Press (Barbell)
2
7 reps
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Dumbbell Row
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
3 reps
RPE 8
2
Bench Press (Barbell)
2
6 reps
RPE 9
3
Overhead Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3 reps
RPE 8
2
Deadlift (Paused)
3
5 reps
RPE 9
3
Tempo Bench Press
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
Tempo Bench Press
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
Tempo Bench Press
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
Tempo Bench Press
3
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Bench Press (Paused)
3
3 reps
78%
3
Deadlift (Barbell)
1
3 reps
75%
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
4 Sets
7 Reps
67%
2
Bench Press (Paused)
4 Sets
7 Reps
67%
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@8
5
Back Extension
4 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
7 Reps
67%
2
Bench Press (Paused)
3 Sets
5 Reps
60%
3
Front Squat (Paused)
3 Sets
5 Reps
@8
4
Seated Wide-Grip Row (Cable)
5 Sets
8 Reps
@8
Day 3
1
Squat Pin Presses
3 Sets
6 Reps
65%
2
Bench Press (Board)
3 Sets
6 Reps
@8
3
Dumbbell Row
5 Sets
10 Reps
@8
4
Birddogs
3 Sets
6 Reps
@8
Day 4
1
Deadlift (Paused)
3 Sets
6 Reps
63%
2
Tempo Bench Press
4 Sets
10 Reps
63%
3
Stiff Leg Deadlift
3 Sets
8 Reps
40%
4
Lat Pulldown
4 Sets
10 Reps
@8
5
Skull Crusher (Barbell)
4 Sets
10 Reps
@8
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.50 / 5
Hagar YousryAge 35, Woman
8 days ago
2 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Squat 85kg to 95kg Bench press 50kg to 60kg Deadlift 110kg to 120kg
Work O.Age 35, Man
a month ago
5 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
42 years old. Been working out since I was 15. Have been truly powerlifting for about 4 years. Competing in a powerlifting meet next Saturday, so I don't know fully how the program did. But, in the last 2 weeks I set a new pause bench PR at 325 lbs. Started at 303. Up 22 lbs! On squat, so far I am up to 435 from 420. 15lbs! Deadlift has worked me up to nearly my previous max, so I hope to surpass that at the meet in a week. Update. I completed the meet (my first in 11 months). I went from 420 on squat to 435. I went from 303 on bench to 320. Deadlift from 535 to 565. I also did not really do any powerlifting stuff for quite awhile after the last meet. Came into this 16-Week program pretty detrained from 1 rep max output. I stretched the program to about 20 weeks due to lower back fatigue. I'd run it again. So, all in all, I am pleased, especially with bench. I have lost pec size, but am stronger on bench. I added in "bro days" since this is only a 4 day program. On 2 of the off days I did shoulders, biceps, triceps, shrugs and some other stuff to keep from loosing too much size.