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
- LevelAdvanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedOct 14, 2024 05:12
- Last EditedNov 07, 2024 07:33
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 Extension4 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 Presses3 Sets
6 Reps
65%
2
Bench Press (Board)3 Sets
6 Reps
@8
3
Dumbbell Row5 Sets
10 Reps
@8
4
Birddogs3 Sets
6 Reps
@8
Day 4
1
Deadlift (Paused)3 Sets
6 Reps
63%
2
Tempo Bench Press4 Sets
10 Reps
63%
3
Stiff Leg Deadlift3 Sets
8 Reps
40%
4
Lat Pulldown4 Sets
10 Reps
@8
5
Skull Crusher (Barbell)4 Sets
10 Reps
@8