Program Description
Calgary Barbell 8 week program with accessory lifts modified to include olympic lifts. Did this as a friend wanted to maintain their olympic lift strength and mobility whilst doing a more powerlifting centric approach to increasing their SBD total. I have no idea how this will actually impact the program. Please enjoy being my guinea pig. If you have completed this program please reach out and let me know how it went. Would not recommend for beginners due to sheer volume.
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalPowerlifting, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJul 14, 2025 10:57
- Last EditedJul 15, 2025 01:12
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Bench Press (Paused)
4
2
3 reps
5 reps
80%
68%
3
Stiff Leg Deadlift
4
9 reps
RPE 8
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Bench Press (Paused)
5
3
3 reps
5 reps
82%
70%
3
Stiff Leg Deadlift
4
8 reps
RPE 8
4
Side Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Bench Press (Paused)
5
2
2 reps
4 reps
86%
72%
3
Stiff Leg Deadlift
4
8 reps
RPE 8
4
Side Plank
4
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bench Press (Paused)
5
3
3 reps
4 reps
85%
75%
3
Stiff Leg Deadlift
4
7 reps
RPE 8
4
Side Plank
4
1.5 mins
-
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 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Front Squat (Barbell)
2
5 reps
65%
4
Power Clean
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
68%
4
Power Clean
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Front Squat (Barbell)
2
5 reps
71%
4
Power Clean
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bench Press (Paused)
4
4 reps
RPE 8
3
Front Squat (Barbell)
2
4 reps
74%
4
Power Clean
3
6 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
Front Squat (Barbell)
3
4 reps
RPE 8
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
Front 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 9
4
Front 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
Front Squat (Barbell)
2
2 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
Clean and Jerk
2
5 reps
65%
5
Chin-Up (Bodyweight)
3
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)
3
4 reps
RPE 8
4
Clean and Jerk
3
5 reps
68%
5
Chin-Up (Bodyweight)
3
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
Clean and Jerk
2
5 reps
71%
5
Chin-Up (Bodyweight)
3
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
Clean and Jerk
2
4 reps
74%
5
Chin-Up (Bodyweight)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
3 reps
RPE 8
2
Box Squat (Barbell)
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
Box Squat (Barbell)
1
2 reps
RPE 8
2
Box Squat (Barbell)
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
Box Squat (Barbell)
1
1 reps
RPE 8
2
Box Squat (Barbell)
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
Box Squat (Barbell)
1
1 reps
RPE 8
2
Box Squat (Barbell)
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 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Incline Bench Press (Barbell)
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 10
3
Incline Bench Press (Barbell)
4
7 reps
-
4
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
7 reps
RPE 8
3
Incline Bench Press (Barbell)
5
6 reps
-
4
Dumbbell Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
RPE 9
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Barbell)
4
10 reps
-
4
Dumbbell Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3 reps
RPE 8
2
Deadlift (Paused)
3
5 reps
RPE 9
3
Bench Press (Barbell)
4
5 reps
RPE 8
4
Clean and Jerk
2
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2 reps
RPE 8
2
Deadlift (Paused)
3
4 reps
RPE 8
3
Bench Press (Barbell)
4
4 reps
RPE 8
4
Clean and Jerk
2
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1 reps
RPE 8
2
Deadlift (Paused)
3
2 reps
RPE 9
3
Bench Press (Barbell)
2
3 reps
RPE 9
4
Clean and Jerk
2
5 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1 reps
RPE 8
2
Deadlift (Paused)
3
4 reps
RPE 9
3
Bench Press (Barbell)
3
3 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)3 Sets
2 Sets
3 Reps
5 Reps
80%
68%
2
Bench Press (Paused)4 Sets
2 Sets
3 Reps
5 Reps
80%
68%
3
Stiff Leg Deadlift4 Sets
9 Reps
@8
4
Side Plank3 Sets
1 mins
-
Day 2
1
Deadlift (Barbell)3 Sets
2 Sets
3 Reps
5 Reps
80%
68%
2
Bench Press (Paused)3 Sets
4 Reps
@8
3
Front Squat (Barbell)2 Sets
5 Reps
65%
4
Power Clean3 Sets
8 Reps
@8
Day 3
1
Squat (Paused)4 Sets
4 Reps
@8
2
Bench Press (Paused)6 Sets
5 Reps
70%
3
Legs Up Bench Press (Barbell)4 Sets
5 Reps
@8
4
Clean and Jerk2 Sets
5 Reps
65%
5
Chin-Up (Bodyweight)3 Sets
@8
Day 4
1
Deadlift (Paused)4 Sets
4 Reps
@8
2
Bench Press (Barbell)3 Sets
6 Reps
@9
3
Incline Bench Press (Barbell)4 Sets
8 Reps
-
4
Dumbbell Row3 Sets
10 Reps
-