Calgary Barbell Free 16 week Powerlifting Program 

Calgary Barbell Free 16 Week Intermediate-Advanced Program 
-4 training sessions per week
-Squats 3x per week
-Bench 4x per week
-Deadlift 3x per week
-Combination of % 1 RM and RPE
-Taper week for powerlifting meets

Link to website and source material: https://www.calgarybarbell.com/16-week-program1

Sign up for Calgary Barbell coaching for guidance/advice etc. 


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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

Squat (Barbell)

Bench Press (Paused)

Overhead Press (Barbell)

Bent Over Row (Barbell)

Back Extension

Deadlift (Barbell)

Front Squat (Paused)

Seated Wide-Grip Row (Cable)

Squat Pin Presses

Bench Press (Board)

Dumbbell Row

Birddogs

Deadlift (Paused)

Tempo Bench Press

Stiff Leg Deadlift

Lat Pulldown

Skull Crusher (Barbell)

Side Plank

Squat (Paused)

Legs Up Bench Press (Barbell)

Bench Press (Close Grip)

Plank Walkout

Pin Press Bench (Barbell)

Bench Press (Barbell)

High Bar Squat (Barbell)

Week 1-4 

Week 5-8

Week 9-11

Week 12-15

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