Day 1
Day 1
5 exercises
Competition Squat
4 x 67% x 7
Quads
Paused Bench
4 x 67% x 7
Chest
Overhead Press
3 x 8
Shoulders
Bent Over Row
3 x 12
Back
GHR Back Extensions
4 x 12
Core
Built-in training plan
Calgary Barbell 16 Week (Original RPE)
A powerlifting plan that preserves the original RPE prescriptions. Squat, bench, and deadlift repeat multiple times per week before a taper and meet week. Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 4
- Weeks
- 16
- Level
- Intermediate
- Focus
- Strength
[Fit check]
Is Calgary Barbell 16 Week (Original RPE) right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 4. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 4
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell, Dumbbell, Cable, Bodyweight
[Plan at a glance]
Plan at a glance
A powerlifting plan that preserves the original RPE prescriptions. Squat, bench, and deadlift repeat multiple times per week before a taper and meet week.
Max lifts
SquatBench PressDeadlift
Equipment
BarbellDumbbellCableBodyweight
[What you are committing to]
- Days / week
- Training days each week: 4
- Weeks
- Planned weeks: 16
- Sample week
- Week 1
[Plan shape]
Plan 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 plan
Plan length
Each block represents one planned 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
Compare similar plans to understand their schedules, progression rules, and tradeoffs before choosing.
[Relevant alternatives]
Compare the closest fits
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Day 2
4 exercises
Competition Deadlift
4 x 67% x 7
Hamstrings
3ct Pause Bench
3 x 60% x 5
Chest
SSB or Front or High Bar Pause Squat
3 x 5 @ RPE 8
Quads
Wide Grip Seated Row
5 x 8
Back
Day 3
Day 3
4 exercises
Pin Squat
3 x 65% x 6
Quads
2Board Press
3 x 6 @ RPE 8
Shoulders
1-Arm DB Rows
5 x 10
Back
Birddogs
3 x 6
Core
Day 4
Day 4
5 exercises
2ct Pause Deadlift
3 x 63% x 6
Hamstrings
Rep Bench (Touch and Go)
4 x 63% x 10
Chest
SLDL
3 x 40% x 8
Hamstrings
Vertical Pull of choice
4 x 10
Back
Tricep movement of choice
4 x 10
Triceps
[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 guidance to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
Questions about Calgary Barbell 16 Week (Original RPE)
Training days per week: 4. Check the day-by-day preview before you start.
Planned weeks: 16. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan 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 plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]