Day 1
Squat / Paused Bench
4 exercises
Squat (Barbell)
3 x 80% x 3 / 2 x 68% x 5
All main strength pieces 3 min rest
Bench Press (Paused)
4 x 80% x 3 / 2 x 68% x 5
Stiff Leg Deadlift
4 x 9 @ RPE 8
Side Plank
3 x 1 min
30 sec each side, 1 min rest
Import-ready template
Calgary Barbell 8 Week
Calgary Barbell's free 8-week meet prep with 4 lifting days, high bench frequency, and repeated squat and deadlift practice. Review the full schedule, then run the template inside IronFlow.
Days / week
4
Weeks
8
Level
Intermediate
Focus
Strength
Fit check
Is Calgary Barbell 8 Week 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
Calgary Barbell's free 8-week meet prep with 4 lifting days, high bench frequency, and repeated squat and deadlift practice.
Max lifts
Squat (Barbell)Bench Press (Paused)Deadlift (Barbell)
Equipment
BarbellDumbbellCableBodyweight
What you are committing to
Days / week
4 training days each week
Weeks
8 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
8
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
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
Deadlift / Bench / Squat
4 exercises
Deadlift (Barbell)
3 x 80% x 3 / 2 x 68% x 5
Bench Press (Paused)
3 x 4 @ RPE 8
Squat (Barbell)
2 x 65% x 5
All main strength pieces 3 min rest
Seated Wide-Grip Row (Cable)
4 x 10
Day 3
Paused Squat / Bench Variations
5 exercises
Squat (Paused)
4 x 4 @ RPE 8
Bench Press (Paused)
6 x 70% x 5
Legs Up Bench Press (Barbell)
4 x 5 @ RPE 8
Deadlift (Barbell)
2 x 65% x 5
Chin-Up (Bodyweight)
4 x 10
Day 4
Paused Deadlift / Bench Volume
4 exercises
Deadlift (Paused)
4 x 4 @ RPE 8
pause barely off floor
Bench Press (Barbell)
3 x 6 @ RPE 9
Incline Bench Press (Barbell)
4 x 8
close grip
Dumbbell Row
3 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
No separate deload or taper is encoded in this template.
Questions about Calgary Barbell 8 Week
The stored template has 4 training days per week. Check the day-by-day preview before you start.
The catalog describes 8 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.