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a Copy *click for more d

Edit Cell
1. This is modified version of Calg
that weights that were based on RP
TrainingMax of 1RM estim
Round To: Lift 1RM
(95% of 1RM) 2. Since the entire point of RPE i
5 Squat 335 320
fluctuations, these estimations sh
Bench 245 235 suggestions. It is OK to lift
Deadlift 475 450 3. If you feel so inclined, you can
OHP 165 155
SSB 120 115 4. To use KG, enter "2.

Reps
1 2 3 4 5
10 100% 96% 92% 89% 86%
9.5 98% 94% 91% 88% 85%
9 96% 92% 89% 86% 84%
8.5 94% 91% 88% 85% 82%
RPE
8 92% 89% 86% 84% 81%
7.5 91% 88% 85% 82% 80%
7 89% 86% 84% 81% 79%
6.5 88% 85% 82% 80% 77%
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Notes:
is modified version of Calgary Barbell's 16 Week program. The modification is
ghts that were based on RPE (e.g. 3x5 @RPE 8) have been converted using a %
of 1RM estimation to recommended loads.
nce the entire point of RPE is to modify your workout based on daily strength
ations, these estimations should be taken with a grain of salt. They are flexible
suggestions. It is OK to lift less or more than the recommended value.
you feel so inclined, you can modify the table below to your own preferred %
estimation.
4. To use KG, enter "2.5" into C7. To use LB, enter "5" into C7.

Reps
6 7 8 9 10
84% 81% 79% 76% 74%
82% 80% 77% 75% 72%
81% 79% 76% 74% 71%
80% 77% 75% 72% 69%
79% 76% 74% 71% 68%
77% 75% 72% 69% 67%
76% 74% 71% 68% 65%
75% 72% 69% 67% 64%
WEEK 1, Day 1
Exercise Sets Reps Intensity Load
Competition Squat 4 7 67% 215.0
Paused Bench 4 7 67% 155.0
Overhead Press 3 8
Bent Over Row 3 12
Reverse Hyper 4 12

WEEK 1, Day 2
Exercise Sets Reps Intensity Load
Competition Deadlift 4 7 67% 300.0
3ct Pause Bench 3 5 60% 140.0
SSB Pause Squat 3 5 8RPE 95.0
Incline Row 5 8

WEEK 1, Day 3
Exercise Sets Reps Intensity Load
Pin Squat (depth) 3 6 65% 210.0
Spoto Press 3 6 8RPE 195.0
1-Arm DB Rows 5 10
Birddogs (reps per side) 3 6

WEEK 1, Day 4
Exercise Sets Reps Intensity Load
2ct Pause Deadlift (floor) 3 6 63% 285.0
Rep Bench (Touch and Go) 4 10 63% 150.0
Romanians 3 8 40% 180.0
Chin ups 4 10
Dips 4 10
 WEEK 2, Day 1 Week 3, Day 1
Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 4 6 70% 225.0 1.0.1 180 4 6 73% 235.0 1.0.1 180
1.1.1 180 4 6 70% 165.0 1.1.1 180 4 6 73% 170.0 1.1.1 180
1.0.1 120 3 8 1.0.1 120 3 7 1.0.1 120
1.0.1 90 3 12 1.0.1 90 3 8 1.0.1 90
1.0.1 60 4 12 1.0.1 60 5 10 1.0.1 60

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 4 6 70% 315.0 1.0.1 180 4 6 73% 330.0 1.0.1 180
1.3.1 180 3 6 60% 140.0 1.3.1 180 3 4 65% 155.0 1.3.1 180
1.2.1 180 3 6 8RPE 90.0 1.2.1 45 3 4 8RPE 95.0 1.2.1 180
1.0.1 90 5 8 1.0.1 90 5 8 1.0.1 90

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.1.1 120 3 5 70% 225.0 1.1.1 120 3 6 68% 220.0 1.1.1 120
1.0.1 60 3 5 8RPE 200.0 1.0.1 60 3 4 8RPE 205.0 1.0.1 60
1.1.1 90 5 10 1.1.1 90 5 8 1.1.1 90
1.1.1 90 3 6 1.1.1 90 3 8 1.1.1 90

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
x 120 3 5 65% 295.0 x 120 3 6 68% 305.0 x 120
1.0.1 120 4 10 65% 155.0 1.0.1 120 4 10 68% 160.0 1.0.1 120
1.0.1 180 3 8 43% 195.0 1.0.1 180 3 6 45% 205.0 1.0.1 180
1.0.1 90 4 10 1.0.1 90 4 8 1.0.1 90
1.0.1 90 4 10 1.1.1 90 4 8 1.0.1 90
Week 4, Day 1
Sets Reps Intensity Load Tempo Rest
5 5 75% 240.0 1.0.1 180
5 5 75% 175.0 1.1.1 180
3 7 1.0.1 120
3 8 1.0.1 90
5 10 1.0.1 60

Sets Reps Intensity Load Tempo Rest

5 5 75% 340.0 1.0.1 180
3 3 70% 165.0 1.3.1 180
3 5 8RPE 95.0 1.2.1 180
4 8 1.0.1 90

Sets Reps Intensity Load Tempo Rest

3 5 73% 235.0 1.1.1 120
3 6 8RPE 195.0 1.0.1 60
5 8 1.1.1 90
4 8 1.1.1 90

Sets Reps Intensity Load Tempo Rest

3 5 73% 330.0 x 120
4 8 70% 165.0 1.0.1 120
3 6 48% 215.0 1.0.1 180
4 8 1.0.1 90
4 8 1.0.1 90
 WEEK 1
Exercise Sets Reps Intensity Load
Competition Squat 3 3 80% 255.0
Competition Squat 2 5 68% 220.0
Competition Pause Bench 4 3 80% 190.0
Competition Pause Bench 2 5 68% 160.0
Romanians 4 9 8RPE 320.0
Side Planks (seconds per side) 3 x 30s

WEEK 1, Day 2
Exercise Sets Reps Intensity Load
Competition Deadlift 3 3 80% 360.0
Competition Deadlift 2 5 68% 305.0
2ct Pause Bench 3 4 8RPE 205.0
Competition Squat 2 5 65% 210.0
Incline Row 4 10

WEEK 1, Day 3
Exercise Sets Reps Intensity Load
2ct Pause Squat 4 4 8RPE 270.0
Competition Pause Bench 6 5 70% 165.0
Spoto Press 4 5 8RPE 200.0
Competition Deadlift 2 5 65% 295.0
Chin ups 4 10

WEEK 1, Day 4
Exercise Sets Reps Intensity Load
2ct Pause Deadlifts (floor) 4 4 8RPE 380.0
Touch and Go Bench 3 6 9RPE 200.0
Incline Press 4 8
1-Arm DB Rows 6 10
 WEEK 2 Week 3
Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 4 3 82% 260.0 1.0.1 180 5 2 86% 275.0 1.0.1 180
1.0.1 180 2 5 70% 225.0 1.0.1 180 2 4 72% 230.0 1.0.1 180
1.1.1 180 5 3 82% 195.0 1.1.1 180 5 2 86% 200.0 1.1.1 180
1.1.1 180 3 5 70% 165.0 1.1.1 180 2 4 72% 170.0 1.1.1 180
1.0.1 90 4 8 8RPE 335.0 1.0.1 90 4 8 8RPE 335.0 1.0.1 90
x 60 4 x 30s x 60 4 x 45s x 60

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 4 3 82% 370.0 1.0.1 180 5 2 86% 385.0 1.0.1 180
1.0.1 180 2 5 70% 315.0 1.0.1 180 2 4 72% 325.0 1.0.1 180
1.3.1 180 4 3 8RPE 210.0 1.3.1 180 3 3 8RPE 210.0 1.3.1 180
1.0.1 180 3 5 68% 220.0 1.0.1 180 2 5 71% 225.0 1.0.1 180
1.0.1 60 4 10 1.0.1 60 4 8 1.0.1 60

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.1.1 180 5 3 8RPE 275.0 1.1.1 180 4 5 9RPE 280.0 1.1.1 180
1.1.1 180 6 4 73% 170.0 1.1.1 180 6 3 75% 175.0 1.1.1 180
1.0.1 180 3 4 8RPE 205.0 1.0.1 120 4 3 8RPE 210.0 1.0.1 120
1.0.1 180 3 5 68% 305.0 1.0.1 180 2 5 71% 320.0 1.0.1 180
1.0.1 90 4 10 1.0.1 90 4 8 1.0.1 90

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 5 3 8RPE 385.0 1.0.1 180 4 5 8RPE 365.0 1.0.1 180
1.0.1 180 3 12 10RPE 170.0 1.0.1 180 4 7 8RPE 185.0 1.0.1 180
1.0.1 120 4 7 1.0.1 120 5 6 1.0.1 120
1.0.1 60 6 10 1.0.1 60 6 8 1.0.1 60
 Week 4
Sets Reps Intensity Load Tempo Rest
4 3 85% 270.0 1.0.1 180
3 4 75% 240.0 1.0.1 180
5 3 85% 200.0 1.1.1 180
3 4 75% 175.0 1.1.1 180
4 7 8RPE 340.0 1.0.1 90
4 x 45s x 60

Sets Reps Intensity Load Tempo Rest

4 3 85% 385.0 1.0.1 180
3 4 75% 340.0 1.0.1 180
4 4 8RPE 205.0 1.3.1 180
2 4 74% 235.0 1.0.1 180
4 8 1.0.1 60

Sets Reps Intensity Load Tempo Rest

4 2 9RPE 310.0 1.1.1 180
6 5 68% 160.0 1.1.1 180
4 4 8RPE 205.0 1.0.1 120
2 4 74% 335.0 1.0.1 180
4 8 1.0.1 90

Sets Reps Intensity Load Tempo Rest

4 2 9RPE 415.0 1.0.1 180
4 5 8RPE 200.0 1.0.1 180
4 10 1.0.1 120
6 8 1.0.1 60
 WEEK 1
Exercise Sets Reps Intensity Load
Competition Squat 5 4 82% 260.0
Competition Squat 2 4 71% 225.0
Competition Pause Bench 6 4 82% 195.0
Competition Pause Bench 2 4 71% 165.0
Bent Over Row 4 8 8RPE 335.0
Rolling Planks (total reps, not per side) 3 20

WEEK 1, Day 2
Exercise Sets Reps Intensity Load
Competition Deadlift 4 4 82% 370.0
Competition Deadlift 2 4 71% 320.0
Pin Press (chest level) 4 4 8RPE 205.0
Competition Squat 3 5 68% 220.0
Incline Row 4 8

WEEK 1, Day 3
Exercise Sets Reps Intensity Load
2ct Pause Squats 1+2F 4 9RPE 290.0
Competition Pause Bench 6 5 72% 170.0
Close Grip Bench Press 1+2R 4 8RPE 205.0
Competition Deadlift 2 5 68% 305.0
Chin ups 4 8

WEEK 1, Day 4
Exercise Sets Reps Intensity Load
2ct Pause Deadlifts (floor) 1+2F 4 9RPE 385.0
Bench +mini bands 1+1F 8 9RPE 185.0
Barbell Overhead Press 1+3R 7 8RPE 120.0
1-Arm DB Rows 5 8
 WEEK 2 Week 3
Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 6 3 85% 270.0 1.0.1 180 3 3 83% 265.0 1.0.1 180
1.0.1 180 2 4 74% 235.0 1.0.1 180 2 4 76% 245.0 1.0.1 180
1.1.1 180 7 4 85% 200.0 1.1.1 180 3 3 83% 195.0 1.1.1 180
1.1.1 180 2 4 74% 175.0 1.1.1 180 2 4 76% 180.0 1.1.1 180
1.0.1 90 4 6 8RPE 355.0 1.0.1 90 4 5 8RPE 365.0 1.0.1 90
x 60 4 20 x 60 4 24 x 60

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 5 3 85% 385.0 1.0.1 180 3 3 83% 375.0 1.0.1 180
1.0.1 180 2 4 74% 335.0 1.0.1 180 2 4 76% 340.0 1.0.1 180
1.1.1 180 4 5 8RPE 200.0 1.1.1 180 4 3 8RPE 220.0 1.1.1 180
1.0.1 180 3 5 71% 225.0 1.0.1 180 3 4 74% 235.0 1.0.1 180
1.0.1 60 4 8 1.0.1 60 4 8 1.0.1 60

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.2.1 180 1+3F 2 9RPE 310.0 1.2.1 180 1+1R 3 8RPE 300.0 1.2.1 180
1.1.1 180 6 4 75% 175.0 1.1.1 180 5 3 78% 185.0 1.1.1 180
1.0.1 180 1+1F 3 9RPE 220.0 1.0.1 120 1+1R 2 8RPE 220.0 1.0.1 180
1.0.1 180 3 5 71% 320.0 1.0.1 180 3 4 74% 335.0 1.0.1 180
1.0.1 90 4 8 1.0.1 90 4 8 1.0.1 180

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 1+3F 2 9RPE 415.0 1.0.1 180 1+1R 3 8RPE 385.0 1.0.1 180
1.0.1 180 1+1F 7 9RPE 195.0 1.0.1 180 1+1F 6 9RPE 200.0 1.0.1 180
1.0.1 120 1+2R 8 8RPE 115.0 1.0.1 120 1+1R 5 8RPE 125.0 1.0.1 180
1.0.1 60 5 8 1.0.1 60 5 8 1.0.1 60
 WEEK 1
Exercise Sets Reps Load
Competition Squat 1 3 8RPE 290.0
Competition Squat (% of E1RM) 6 5 65% 0.0
Competition Pause Bench 1 3 8RPE 210.0
Competition Pause Bench (% of E1RM) 7 5 65% 0.0
Overhead Press 1+2F 6 9RPE 125.0

WEEK 1, Day 2
Exercise Sets Reps Load
Competition Deadlift 1 3 8RPE 385.0
Competition Deadlift (% of E1RM) 6 5 65% 0.0
2ct Pause Bench 1+2F 4 9RPE 210.0
SSB Squat 1+2R 4 8RPE 95.0

WEEK 1, Day 3
Exercise Sets Reps Load
Pin Squat 1 3 8RPE 290.0
Pin Squat 1+1F 4 9RPE 290.0
Close Grip Bench 1+2F 3 9RPE 220.0
Spoto Press 1+1F 5 9RPE 205.0

WEEK 1, Day 4
Exercise Sets Reps Load
2ct Pause Deadlifts 1 3 8RPE 385.0
2ct Pause Deadlifts 1+2F 5 9RPE 380.0
Touch and Go Bench 1+3R 5 8RPE 200.0
 WEEK 2 Week 3
Performed Tempo Rest Sets Reps Load Performed Tempo Rest Sets Reps
1.0.1 180 1 2 8RPE 300.0 1.0.1 180 1 1
1.0.1 180 6 5 68% 0.0 1.0.1 180 4 4
1.1.1 180 1 2 8RPE 220.0 1.1.1 180 1 1
1.1.1 180 7 5 68% 0.0 1.1.1 180 5 4
1.0.1 120 1+1F 7 9RPE 120.0 1.0.1 90 1+2R 6

Tempo Rest Sets Reps Load Tempo Rest Sets Reps

1.0.1 180 1 2 8RPE 400.0 1.0.1 180 1 1
1.0.1 180 6 5 68% 0.0 1.0.1 180 4 4
1.2.1 180 1+2R 5 8RPE 200.0 1.2.1 180 1+2F 2
1.0.1 180 1+1F 3 9RPE 100.0 1.0.1 180 1+2F 4

Tempo Rest Sets Reps Load Tempo Rest Sets Reps

1.2.1 180 1 2 8RPE 300.0 1.2.1 180 1 1
1.2.1 180 1+1F 5 9RPE 280.0 1.2.1 180 1+1F 2
1.0.1 180 1+1F 2 9RPE 225.0 1.0.1 180 1+2R 3
1.0.1 180 1+1F 6 9RPE 200.0 1.0.1 180 1+1F 3

Tempo Rest Sets Reps Load Tempo Rest Sets Reps

x 180 1 2 8RPE 400.0 x 180 1 1
x 180 1+2R 4 8RPE 380.0 x 180 1+2F 2
1.0.1 180 1+3R 4 8RPE 205.0 1.0.1 180 1+1F 3
 Week 3 Week 4
Load Performed Tempo Rest Sets Reps Load Performed Tempo Rest
8RPE 310.0 1.0.1 180 1 1 8RPE 310.0 1.0.1 180
72% 0.0 1.0.1 180 3 3 76% 0.0 1.0.1 180
9RPE 235.0 1.1.1 180 1 1 9RPE 235.0 1.1.1 180
72% 0.0 1.1.1 180 4 3 76% 0.0 1.1.1 180
8RPE 120.0 1.0.1 120 1+1F 5 9RPE 130.0 1.0.1 90

Load Tempo Rest Sets Reps Load Tempo Rest

8RPE 415.0 1.0.1 180 1 1 8RPE 415.0 1.0.1 180
72% 0.0 1.0.1 180 3 3 76% 0.0 1.0.1 180
9RPE 225.0 1.2.1 180 1+2R 4 8RPE 205.0 1.2.1 180
9RPE 100.0 1.0.1 180 1+1R 2 8RPE 100.0 1.0.1 180

Load Tempo Rest Sets Reps Load Tempo Rest

8RPE 310.0 1.2.1 180 1 1 8RPE 310.0 1.2.1 180
9RPE 310.0 1.2.1 180 1+2F 4 8RPE 280 1.2.1 180
8RPE 210.0 1.0.1 180 1+1F 4 9RPE 210.0 1.0.1 180
9RPE 220.0 1.0.1 180 1+1F 4 9RPE 210.0 1.0.1 180

Load Tempo Rest Sets Reps Load Tempo Rest

8RPE 415.0 x 180 1 1 8RPE 415.0 x 180
9RPE 415.0 x 180 1+2F 4 9RPE 385.0 x 180
9RPE 220.0 1.0.1 180 1+2F 3 9RPE 220.0 1.0.1 180
 5 Days from Competition
Exercise Sets Reps Load
Competition Squat 1 1 Opener
Competition Squat 3 2 82% 260.0
Competition Pause Bench 1 1 Opener
Competition Pause Bench 3 2 84% 195.0

4 Days from Competition

Exercise Sets Reps Load
Competition Deadlift 1 1 Opener
Competition Deadlift 2 2 82% 370.0
Competition Pause Bench 4 1 85% 200.0

3 Days From Competition

Exercise Sets Reps Load
Competition Squat 1 1 85% 270.0
2 2 78% 250.0
Competition Pause Bench 1 1 85% 200.0
3 2 78% 185.0
Competition Deadlift 1 1 82% 370.0
2 2 75% 340.0

2 Days From Competition

Exercise Sets Reps Load
Competition Squat 2 3 75% 240.0
Competition Pause Bench 3 3 78% 185.0
Competition Deadlift 1 3 75% 340.0
Tempo Rest
1.0.1 180
1.0.1 180
1.1.1 180
1.1.1 180

Tempo Rest
1.0.1 180
1.0.1 180
1.1.1 180

Tempo Rest
1.0.1 180
1.0.1 180
1.1.1 180
1.1.1 180
1.0.1 180
1.0.1 180

Tempo Rest
1.0.1 180
1.1.1 180
1.0.1 180