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16 Week Complete Program - Calgary Barbell

The document provides a 4-week training program with details on exercises, sets, reps, intensities, loads and tempos for each workout. It includes squats, deadlifts, presses and rows broken into multiple days with rest periods between sets. The program progresses intensities and loads each week while maintaining rep ranges and exercises.

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lindon9000
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© © All Rights Reserved
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Download as XLSX, PDF, TXT or read online on Scribd
485 views

16 Week Complete Program - Calgary Barbell

The document provides a 4-week training program with details on exercises, sets, reps, intensities, loads and tempos for each workout. It includes squats, deadlifts, presses and rows broken into multiple days with rest periods between sets. The program progresses intensities and loads each week while maintaining rep ranges and exercises.

Uploaded by

lindon9000
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 19

To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Make

a Copy *click for more details* - Thanks, LiftVau

Lift Max (lbs) Round to:


Squat 100 5
Bench 100
Deadlift 100
tails* - Thanks, LiftVault.com
Week 1, Day 1 WEEK 2, Day 1
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Squat 4 7 67% 65 1.0.1 180 4 6 70% 70 1.0.1
Paused Bench 4 7 67% 65 1.1.1 180 4 6 70% 70 1.1.1
Overhead Press 3 8 1.0.1 120 3 8 1.0.1
Bent Over Row 3 12 1.0.1 90 3 12 1.0.1
GHR Back Extensions 4 12 1.0.1 60 4 12 1.0.1

Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Deadlift 4 7 67% 65 1.0.1 180 4 6 70% 70 1.0.1
3ct Pause Bench 3 5 60% 60 1.3.1 180 3 6 60% 60 1.3.1
SSB or Front or High Bar Pause Squat 3 5 8RPE 1.2.1 180 3 6 8RPE 1.2.1
Wide Grip Seated Row (cable - mimic bench grip and
movement) 5 8 1.0.1 90 5 8 1.0.1

Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Pin Squat (pins set for full depth) 3 6 65% 65 1.1.1 120 3 5 70% 70 1.1.1
2Board Press 3 6 8RPE 1.0.1 60 3 5 8RPE 1.0.1
1-Arm DB Rows 5 10 1.1.1 90 5 10 1.1.1
Birddogs (reps per side) 3 6 1.1.1 90 3 6 1.1.1

Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Deadlift (pause barely off floor) 3 6 63% 65 x 120 3 5 65% 65 x
Rep Bench (Touch and Go) 4 10 63% 65 1.0.1 120 4 10 65% 65 1.0.1
SLDL 3 8 40% 40 1.0.1 180 3 8 43% 45 1.0.1
Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1
Tricep movement of choice 4 10 1.0.1 90 4 10 1.1.1
Week 3, Day 1 Week 4, Day 1
Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 4 6 73% 75 1.0.1 180 5 5 75% 75 1.0.1 180
180 4 6 73% 75 1.1.1 180 5 5 75% 75 1.1.1 180
120 3 7 1.0.1 120 3 7 1.0.1 120
90 3 8 1.0.1 90 3 8 1.0.1 90
60 5 10 1.0.1 60 5 10 1.0.1 60

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 4 6 73% 75 1.0.1 180 5 5 75% 75 1.0.1 180
180 3 4 65% 65 1.3.1 180 3 3 70% 70 1.3.1 180
45 3 4 8RPE 1.2.1 180 3 5 8RPE 1.2.1 180

90 5 8 1.0.1 90 4 8 1.0.1 90

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
120 3 6 68% 70 1.1.1 120 3 5 73% 75 1.1.1 120
60 3 4 8RPE 1.0.1 60 3 6 8RPE 1.0.1 60
90 5 8 1.1.1 90 5 8 1.1.1 90
90 3 8 1.1.1 90 4 8 1.1.1 90

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
120 3 6 68% 70 x 120 3 5 73% 75 x 120
120 4 10 68% 70 1.0.1 120 4 8 70% 70 1.0.1 120
180 3 6 45% 45 1.0.1 180 3 6 48% 50 1.0.1 180
90 4 8 1.0.1 90 4 8 1.0.1 90
90 4 8 1.0.1 90 4 8 1.0.1 90
Week 5 Week 6
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Squat 3 3 80% 80 1.0.1 180 4 3 82% 80 1.0.1
Competition Squat 2 5 68% 70 1.0.1 180 2 5 70% 70 1.0.1
Competition Pause Bench 4 3 80% 80 1.1.1 180 5 3 82% 80 1.1.1
Competition Pause Bench 2 5 68% 70 1.1.1 180 3 5 70% 70 1.1.1
SLDL 4 9 8RPE 1.0.1 90 4 8 8RPE 1.0.1
Side Planks (seconds per side) 3 x 30s x 60 4 x 30s x

Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Deadlift 3 3 80% 80 1.0.1 180 4 3 82% 80 1.0.1
Competition Deadlift 2 5 68% 70 1.0.1 180 2 5 70% 70 1.0.1
2ct Pause Bench 3 4 8RPE 1.3.1 180 4 3 8RPE 1.3.1
Competition Squat 2 5 65% 65 1.0.1 180 3 5 68% 70 1.0.1
Wide Grip Seated Row (mimic bench movement) 4 10 1.0.1 60 4 10 1.0.1

Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Squat 4 4 8RPE 1.1.1 180 5 3 8RPE 1.1.1
Competition Pause Bench 6 5 70% 70 1.1.1 180 6 4 73% 75 1.1.1
Feet Up Bench 4 5 8RPE 1.0.1 180 3 4 8RPE 1.0.1
Competition Deadlift 2 5 65% 65 1.0.1 180 3 5 68% 70 1.0.1
Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1

Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Deadlifts (pause barely off the floor) 4 4 8RPE 1.0.1 180 5 3 8RPE 1.0.1
Touch and Go Bench 3 6 9RPE 1.0.1 180 3 12 10RPE 1.0.1
Close Grip Incline Press 4 8 1.0.1 120 4 7 1.0.1
1-Arm DB Rows 6 10 1.0.1 60 6 10 1.0.1
Week 7 Week 8
Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 5 2 86% 85 1.0.1 180 4 3 85% 85 1.0.1 180
180 2 4 72% 70 1.0.1 180 3 4 75% 75 1.0.1 180
180 5 2 86% 85 1.1.1 180 5 3 85% 85 1.1.1 180
180 2 4 72% 70 1.1.1 180 3 4 75% 75 1.1.1 180
90 4 8 8RPE 1.0.1 90 4 7 8RPE 1.0.1 90
60 4 x 45s x 60 4 x 45s x 60

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 5 2 86% 85 1.0.1 180 4 3 85% 85 1.0.1 180
180 2 4 72% 70 1.0.1 180 3 4 75% 75 1.0.1 180
180 3 3 8RPE 1.3.1 180 4 4 8RPE 1.3.1 180
180 2 5 71% 70 1.0.1 180 2 4 74% 75 1.0.1 180
60 4 8 1.0.1 60 4 8 1.0.1 60

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 4 5 9RPE 1.1.1 180 4 2 9RPE 1.1.1 180
180 6 3 75% 75 1.1.1 180 6 5 68% 70 1.1.1 180
120 4 3 8RPE 1.0.1 120 4 4 8RPE 1.0.1 120
180 2 5 71% 70 1.0.1 180 2 4 74% 75 1.0.1 180
90 4 8 1.0.1 90 4 8 1.0.1 90

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 4 5 8RPE 1.0.1 180 4 2 9RPE 1.0.1 180
180 4 7 8RPE 1.0.1 180 4 5 8RPE 1.0.1 180
120 5 6 1.0.1 120 4 10 1.0.1 120
60 6 8 1.0.1 60 6 8 1.0.1 60
Week 9 Week 10
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Squat 5 4 82% 80 1.0.1 180 6 3 85% 85 1.0.1
Competition Squat 2 4 71% 70 1.0.1 180 2 4 74% 75 1.0.1
Competition Pause Bench 6 4 82% 80 1.1.1 180 7 4 85% 85 1.1.1
Competition Pause Bench 2 4 71% 70 1.1.1 180 2 4 74% 75 1.1.1
Bent Over Row 4 8 8RPE 1.0.1 90 4 6 8RPE 1.0.1
Rolling Planks (total reps, not per side) 3 20 x 60 4 20 x

Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Deadlift 4 4 82% 80 1.0.1 180 5 3 85% 85 1.0.1
Competition Deadlift 2 4 71% 70 1.0.1 180 2 4 74% 75 1.0.1
Pin Press (chest level) 4 4 8RPE 1.1.1 180 4 5 8RPE 1.1.1
Competition Squat 3 5 68% 70 1.0.1 180 3 5 71% 70 1.0.1
Wide Grip Seated Row (cable - mimic bench grip and
movement) 4 8 1.0.1 60 4 8 1.0.1

Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Squats 1+2F 4 9RPE 1.2.1 180 1+3F 2 9RPE 1.2.1
Competition Pause Bench 6 5 72% 70 1.1.1 180 6 4 75% 75 1.1.1
Close Grip Bench Press 1+2R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1
Competition Deadlift 2 5 68% 70 1.0.1 180 3 5 71% 70 1.0.1
Vertical Pull of choice 4 8 1.0.1 90 4 8 1.0.1

Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Deadlifts (just off floor) 1+2F 4 9RPE 1.0.1 180 1+3F 2 9RPE 1.0.1
Bench +mini bands 1+1F 8 9RPE 1.0.1 180 1+1F 7 9RPE 1.0.1
Barbell Overhead Press 1+3R 7 8RPE 1.0.1 120 1+2R 8 8RPE 1.0.1
1-Arm DB Rows 5 8 1.0.1 60 5 8 1.0.1
Week 11
Rest Sets Reps Intensity Load Tempo Rest
180 3 3 83% 85 1.0.1 180
180 2 4 76% 75 1.0.1 180
180 3 3 83% 85 1.1.1 180
180 2 4 76% 75 1.1.1 180
90 4 5 8RPE 1.0.1 90
60 4 24 x 60

Rest Sets Reps Intensity Load Tempo Rest


180 3 3 83% 85 1.0.1 180
180 2 4 76% 75 1.0.1 180
180 4 3 8RPE 1.1.1 180
180 3 4 74% 75 1.0.1 180

60 4 8 1.0.1 60

Rest Sets Reps Intensity Load Tempo Rest


180 1+1R 3 8RPE 1.2.1 180
180 5 3 78% 80 1.1.1 180
120 1+1R 2 8RPE 1.0.1 180
180 3 4 74% 75 1.0.1 180
90 4 8 1.0.1 180

Rest Sets Reps Intensity Load Tempo Rest


180 1+1R 3 8RPE 1.0.1 180
180 1+1F 6 9RPE 1.0.1 180
120 1+1R 5 8RPE 1.0.1 180
60 5 8 1.0.1 60
Week 12 Week 13
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo
Competition Squat 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1
Competition Squat (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1
Competition Pause Bench 1 3 8RPE 1.1.1 180 1 2 8RPE 1.1.1
Competition Pause Bench (% of E1RM) 7 5 65% 1.1.1 180 7 5 68% 1.1.1
Overhead Press 1+2F 6 9RPE 1.0.1 120 1+1F 7 9RPE 1.0.1

Day 2
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo
Competition Deadlift 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1
Competition Deadlift (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1
2ct Pause Bench 1+2F 4 9RPE 1.2.1 180 1+2R 5 8RPE 1.2.1
High Bar Squat 1+2R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1

Day 3
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo
Pin Squat 1 3 8RPE 1.2.1 180 1 2 8RPE 1.2.1
Pin Squat 1+1F 4 9RPE 1.2.1 180 1+1F 5 9RPE 1.2.1
Close Grip Bench 1+2F 3 9RPE 1.0.1 180 1+1F 2 9RPE 1.0.1
Feet Up Bench 1+1F 5 9RPE 1.0.1 180 1+1F 6 9RPE 1.0.1

Day 4
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo
2ct Pause Deadlifts 1 3 8RPE x 180 1 2 8RPE x
2ct Pause Deadlifts 1+2F 5 9RPE x 180 1+2R 4 8RPE x
Touch and Go Bench 1+3R 5 8RPE 1.0.1 180 1+3R 4 8RPE 1.0.1
Week 14 Week 15
Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
180 1 1 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
180 4 4 72% 1.0.1 180 3 3 76% 1.0.1 180
180 1 1 9RPE 1.1.1 180 1 1 9RPE 1.1.1 180
180 5 4 72% 1.1.1 180 4 3 76% 1.1.1 180
90 1+2R 6 8RPE 1.0.1 120 1+1F 5 9RPE 1.0.1 90

Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
180 1 1 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
180 4 4 72% 1.0.1 180 3 3 76% 1.0.1 180
180 1+2F 2 9RPE 1.2.1 180 1+2R 4 8RPE 1.2.1 180
180 1+2F 4 9RPE 1.0.1 180 1+1R 2 8RPE 1.0.1 180

Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
180 1 1 8RPE 1.2.1 180 1 1 8RPE 1.2.1 180
180 1+1F 2 9RPE 1.2.1 180 1+2F 4 8RPE 1.2.1 180
180 1+2R 3 8RPE 1.0.1 180 1+1F 4 9RPE 1.0.1 180
180 1+1F 3 9RPE 1.0.1 180 1+1F 4 9RPE 1.0.1 180

Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
180 1 1 8RPE x 180 1 1 8RPE x 180
180 1+2F 2 9RPE x 180 1+2F 4 9RPE x 180
180 1+1F 3 9RPE 1.0.1 180 1+2F 3 9RPE 1.0.1 180
5 Days from Competition
Exercise Sets Reps Load Tempo Rest
Competition Squat 1 1 Opener 1.0.1 180
Competition Squat 3 2 82% 80 1.0.1 180
Competition Pause Bench 1 1 Opener 1.1.1 180
Competition Pause Bench 3 2 84% 85 1.1.1 180

4 Days from Competition


Exercise Sets Reps Load Tempo Rest
Competition Deadlift 1 1 Opener 1.0.1 180
Competition Deadlift 2 2 82% 80 1.0.1 180
Competition Pause Bench 4 1 85% 85 1.1.1 180

3 Days From Competition


Exercise Sets Reps Load Tempo Rest
Competition Squat 1 1 85% 85 1.0.1 180
2 2 78% 80 1.0.1 180
Competition Pause Bench 1 1 85% 85 1.1.1 180
3 2 78% 80 1.1.1 180
Competition Deadlift 1 1 82% 80 1.0.1 180
2 2 75% 75 1.0.1 180

2 Days From Competition


Exercise Sets Reps Load Tempo Rest
Competition Squat 2 3 75% 75 1.0.1 180
Competition Pause Bench 3 3 78% 80 1.1.1 180
Competition Deadlift 1 3 75% 75 1.0.1 180

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