Day 1
Day 1
5 exercises
Competition Squat
4 x 67% x 7
Paused Bench
4 x 67% x 7
Overhead Press
3 x 8
Bent Over Row
3 x 12
GHR Back Extensions
4 x 12
Import-ready template
Calgary Barbell 16 Week (Original RPE)
The original 16-week Calgary Barbell peak with four days, frequent squat/bench/deadlift practice, and preserved RPE targets. Review the full schedule, then run the template inside IronFlow.
Days / week
4
Weeks
16
Level
Intermediate
Focus
Strength
Fit check
Is Calgary Barbell 16 Week (Original RPE) right for you?
A Intermediate Strength plan for 4 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Intermediate level who want a Strength plan and can train 4 days per week.
Choose another program if
Your schedule or training needs do not match 4 days per week and the listed equipment: Barbell, Dumbbell, Cable, Bodyweight.
Program at a glance
The original 16-week Calgary Barbell peak with four days, frequent squat/bench/deadlift practice, and preserved RPE targets.
Max lifts
SquatBench PressDeadlift
Equipment
BarbellDumbbellCableBodyweight
What you are committing to
Days / week
4 training days each week
Weeks
16 programmed weeks
Sample week
Week 1
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
16
weeks
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
Compare
Compare this program with nearby alternatives
If you are deciding between similar templates, these head-to-head pages frame the main tradeoffs before you commit.
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 2
Day 2
4 exercises
Competition Deadlift
4 x 67% x 7
3ct Pause Bench
3 x 60% x 5
SSB or Front or High Bar Pause Squat
3 x 5 @ RPE 8
Wide Grip Seated Row
5 x 8
Day 3
Day 3
4 exercises
Pin Squat
3 x 65% x 6
2Board Press
3 x 6 @ RPE 8
1-Arm DB Rows
5 x 10
Birddogs
3 x 6
Day 4
Day 4
5 exercises
2ct Pause Deadlift
3 x 63% x 6
Rep Bench (Touch and Go)
4 x 63% x 10
SLDL
3 x 40% x 8
Vertical Pull of choice
4 x 10
Tricep movement of choice
4 x 10
Progression contract
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source program's success criteria to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored program guidance; review it before advancing.
Questions about Calgary Barbell 16 Week (Original RPE)
The stored template has 4 training days per week. Check the day-by-day preview before you start.
The catalog describes 16 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.