Calgary Barbell Free 16 week Powerlifting Program

Unlock your strength with the Calgary Barbell Free 16-Week Powerlifting Program! Designed for four days a week, this comprehensive plan focuses on the core lifts—squat, bench press, and deadlift—while incorporating accessory movements to enhance your performance. With a structured progression model, you’ll build power and technique over 16 weeks, ensuring you hit new personal bests. Whether you're a beginner or a seasoned lifter, this program will guide you towards achieving your powerlifting goals in a supportive and challenging environment. Get ready to transform your lifts and elevate your training!

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.

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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

Squat (Barbell)

Bench Press (Paused)

Overhead Press (Barbell)

T-Bar Row

Back Extension

Deadlift (Barbell)

Front Squat (Paused)

Seated Wide-Grip Row (Cable)

Squat Pin Presses

Bench Press (Board)

Dumbbell Row

Birddogs

Deadlift (Paused)

Tempo Bench Press

Stiff Leg Deadlift

Lat Pulldown

Tricep Pushdown (Cable)

Side Plank

Squat (Paused)

Legs Up Bench Press (Barbell)

Bench Press (Close Grip)

Bent Over Row (Barbell)

Plank Walkout

Pin Press Bench (Barbell)

Bench Press (Barbell)

Rolling Plank

High Bar Squat (Barbell)

Week 1-4 

Week 5-8

Week 9-11

Week 12-15

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