5.0
(1 rating)
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
- CreatedMay 16, 2025 05:41
- Last EditedMay 16, 2025 05:41
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 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