Edit Cell Notes:

1. This is modified version of Calgary B

modification is that weights that were base
TrainingMax been converted using a % of 1RM estim
Round
Lift 1RM (95% of 2. Since the entire point of RPE is to mod
To:
5 Squat 365 1RM) 345 strength fluctuations, these estimations sh
Bench 200 190 They are flexible suggestions. It is OK
Deadlift 465 440 recommended
OHP 0 3. If you feel so inclined, you can modify the
% estimatio
SSB 0
4. To use KG, enter "2.5" into C7. To

Reps
1 2 3 4 5 6
10 100% 96% 92% 89% 86% 84%
9.5 98% 94% 91% 88% 85% 82%
9 96% 92% 89% 86% 84% 81%
8.5 94% 91% 88% 85% 82% 80%
RPE
8 92% 89% 86% 84% 81% 79%
7.5 91% 88% 85% 82% 80% 77%
7 89% 86% 84% 81% 79% 76%
6.5 88% 85% 82% 80% 77% 75%
 Notes:
modified version of Calgary Barbell's 16 Week program. The
s that weights that were based on RPE (e.g. 3x5 @RPE 8) have
erted using a % of 1RM estimation to recommended loads.
entire point of RPE is to modify your workout based on daily
uations, these estimations should be taken with a grain of salt.
flexible suggestions. It is OK to lift less or more than the
recommended value.
inclined, you can modify the table below to your own preferred
% estimation.
se KG, enter "2.5" into C7. To use LB, enter "5" into C7.

ps
7 8 9 10
81% 79% 76% 74%
80% 77% 75% 72%
79% 76% 74% 71%
77% 75% 72% 69%
76% 74% 71% 68%
75% 72% 69% 67%
74% 71% 68% 65%
72% 69% 67% 64%
WEEK 1, Day 1
Exercise Sets Reps Intensity Load TempoRest
Competition Squat 4 7 67% 230.0 1.0.1 180
Paused Bench 4 7 67% 125.0 1.1.1 180
Overhead Press 3 8 1.0.1 120
Bent Over Row 3 12 1.0.1 90
GHR Back Extension 4 12 1.0.1 60

WEEK 1, Day 2
Exercise Sets Reps Intensity Load TempoRest
Competition Deadlift 4 7 67% 295.0 1.0.1 180
3ct Pause Bench 3 5 60% 115.0 1.3.1 180
High bar Pause Squat 3 5 8RPE 0.0 1.2.1 180
Incline Row 5 8 1.0.1 90

WEEK 1, Day 3
Exercise Sets Reps Intensity Load TempoRest
Pause Squat 3 6 65% 225.0 1.2.1 120
Spoto Press 3 6 8RPE 160.0 1.0.1 60
1-Arm DB Rows 5 10 1.1.1 90
Birddogs (reps per side) 3 6 1.1.1 90

WEEK 1, Day 4
Exercise Sets Reps Intensity Load TempoRest
2ct Pause Deadlift (floor) 3 6 63% 275.0 x 120
Rep Bench (Touch and Go) 4 10 63% 120.0 1.0.1 120
Romanians 3 8 40% 175.0 1.0.1 180
Chin ups 4 10 1.0.1 90
Dips 4 10 1.0.1 90
WEEK 2, Day 1 Week 3, Day 1 Week 4, Day 1
Sets Reps Intensity Load TempoRest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
4 6 70% 240.0 1.0.1 180 4 6 73% 250.0 1.0.1 180 5 5 75%
4 6 70% 135.0 1.1.1 180 4 6 73% 140.0 1.1.1 180 5 5 75%
3 8 1.0.1 120 3 7 1.0.1 120 3 7
3 12 1.0.1 90 3 8 1.0.1 90 3 8
4 12 1.0.1 60 5 10 1.0.1 60 5 10

Sets Reps Intensity Load TempoRest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
4 6 70% 310.0 1.0.1 180 4 6 73% 320.0 1.0.1 180 5 5 75%
3 6 60% 115.0 1.3.1 180 3 4 65% 125.0 1.3.1 180 3 3 70%
3 6 8RPE 0.0 1.2.1 45 3 4 8RPE 0.0 1.2.1 180 3 5 8RPE
5 8 1.0.1 90 5 8 1.0.1 90 4 8

Sets Reps Intensity Load TempoRest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
3 5 70% 240.0 1.1.1 120 3 6 68% 235.0 1.1.1 120 3 5 73%
3 5 8RPE 160.0 1.0.1 60 3 4 8RPE 170.0 1.0.1 60 3 6 8RPE
5 10 1.1.1 90 5 8 1.1.1 90 5 8
3 6 1.1.1 90 3 8 1.1.1 90 4 8

Sets Reps Intensity Load TempoRest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
3 5 65% 285.0 x 120 3 6 68% 300.0 x 120 3 5 73%
4 10 65% 125.0 1.0.1 120 4 10 68% 130.0 1.0.1 120 4 8 70%
3 8 43% 190.0 1.0.1 180 3 6 45% 200.0 1.0.1 180 3 6 48%
4 10 1.0.1 90 4 8 1.0.1 90 4 8
4 10 1.1.1 90 4 8 1.0.1 90 4 8
Load Tempo Rest
260.0 1.0.1 180
145.0 1.1.1 180
1.0.1 120
1.0.1 90
1.0.1 60

Load Tempo Rest

330.0 1.0.1 180
135.0 1.3.1 180
0.0 1.2.1 180
1.0.1 90

Load Tempo Rest

250.0 1.1.1 120
160.0 1.0.1 60
1.1.1 90
1.1.1 90

Load Tempo Rest

320.0 x 120
135.0 1.0.1 120
210.0 1.0.1 180
1.0.1 90
1.0.1 90
 WEEK 1
Exercise Sets Reps Intensity Load Tempo Rest
Competition Squat 3 3 80% 275.0 1.0.1 180
Competition Squat 2 5 68% 235.0 1.0.1 180
Competition Pause Bench 4 3 80% 150.0 1.1.1 180
Competition Pause Bench 2 5 68% 130.0 1.1.1 180
Romanians 4 9 8RPE 310.0 1.0.1 90
Side Planks (seconds per side) 3 x 30s x 60

WEEK 1, Day 2
Exercise Sets Reps Intensity Load Tempo Rest
Competition Deadlift 3 3 80% 350.0 1.0.1 180
Competition Deadlift 2 5 68% 300.0 1.0.1 180
2ct Pause Bench 3 4 8RPE 170.0 1.3.1 180
Competition Squat 2 5 65% 225.0 1.0.1 180
Incline Row 4 10 1.0.1 60

WEEK 1, Day 3
Exercise Sets Reps Intensity Load Tempo Rest
2ct Pause Squat 4 4 8RPE 290.0 1.1.1 180
Competition Pause Bench 6 5 70% 135.0 1.1.1 180
Spoto Press 4 5 8RPE 160.0 1.0.1 180
Competition Deadlift 2 5 65% 285.0 1.0.1 180
Chin ups 4 10 1.0.1 90

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo Rest
2ct Pause Deadlifts (floor) 4 4 8RPE 370.0 1.0.1 180
Touch and Go Bench 3 6 9RPE 160.0 1.0.1 180
Incline Press 4 8 1.0.1 120
1-Arm DB Rows 6 10 1.0.1 60
 WEEK 2 Week 3 Week 4
Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
4 3 82% 285.0 1.0.1 180 5 2 86% 295.0 1.0.1 180 4 3 85%
2 5 70% 240.0 1.0.1 180 2 4 72% 250.0 1.0.1 180 3 4 75%
5 3 82% 155.0 1.1.1 180 5 2 86% 165.0 1.1.1 180 5 3 85%
3 5 70% 135.0 1.1.1 180 2 4 72% 135.0 1.1.1 180 3 4 75%
4 8 8RPE 325.0 1.0.1 90 4 8 8RPE 325.0 1.0.1 90 4 7 8RPE
4 x 30s x 60 4 x 45s x 60 4 x 45s

Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load TempoRest Sets Reps Intensity
4 3 82% 360.0 1.0.1 180 5 2 86% 380.0 1.0.1 180 4 3 85%
2 5 70% 310.0 1.0.1 180 2 4 72% 315.0 1.0.1 180 3 4 75%
4 3 8RPE 170.0 1.3.1 180 3 3 8RPE 170.0 1.3.1 180 4 4 8RPE
3 5 68% 235.0 1.0.1 180 2 5 71% 245.0 1.0.1 180 2 4 74%
4 10 1.0.1 60 4 8 1.0.1 60 4 8

Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load TempoRest Sets Reps Intensity
5 3 8RPE 295.0 1.1.1 180 4 5 9RPE 305.0 1.1.1 180 4 2 9RPE
6 4 73% 140.0 1.1.1 180 6 3 75% 145.0 1.1.1 180 6 5 68%
3 4 8RPE 170.0 1.0.1 120 4 3 8RPE 170.0 1.0.1 120 4 4 8RPE
3 5 68% 300.0 1.0.1 180 2 5 71% 310.0 1.0.1 180 2 4 74%
4 10 1.0.1 90 4 8 1.0.1 90 4 8

Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load TempoRest Sets Reps Intensity
5 3 8RPE 380.0 1.0.1 180 4 5 8RPE 355.0 1.0.1 180 4 2 9RPE
3 12 10RPE 140.0 1.0.1 180 4 7 8RPE 150.0 1.0.1 180 4 5 8RPE
4 7 1.0.1 120 5 6 1.0.1 120 4 10
6 10 1.0.1 60 6 8 1.0.1 60 6 8
Week 4
Load Tempo Rest
295.0 1.0.1 180
260.0 1.0.1 180
160.0 1.1.1 180
145.0 1.1.1 180
335.0 1.0.1 90
x 60

Load Tempo Rest

375.0 1.0.1 180
330.0 1.0.1 180
170.0 1.3.1 180
255.0 1.0.1 180
1.0.1 60

Load Tempo Rest

335.0 1.1.1 180
130.0 1.1.1 180
170.0 1.0.1 120
325.0 1.0.1 180
1.0.1 90

Load Tempo Rest

405.0 1.0.1 180
160.0 1.0.1 180
1.0.1 120
1.0.1 60
 WEEK 1
Exercise Sets Reps Intensity Load Tempo Rest
Competition Squat 5 4 82% 285.0 1.0.1 180
Competition Squat 2 4 71% 245.0 1.0.1 180
Competition Pause Bench 6 4 82% 155.0 1.1.1 180
Competition Pause Bench 2 4 71% 135.0 1.1.1 180
Bent Over Row 4 8 8RPE 325.0 1.0.1 90
Rolling Planks (total reps, not per side) 3 20 x 60

WEEK 1, Day 2
Exercise Sets Reps Intensity Load Tempo Rest
Competition Deadlift 4 4 82% 360.0 1.0.1 180
Competition Deadlift 2 4 71% 310.0 1.0.1 180
Pin Press (chest level) 4 4 8RPE 170.0 1.1.1 180
Competition Squat 3 5 68% 235.0 1.0.1 180
Incline Row 4 8 1.0.1 60

WEEK 1, Day 3
Exercise Sets Reps Intensity Load Tempo Rest
2ct Pause Squats 1+2F 4 9RPE 315.0 1.2.1 180
Competition Pause Bench 6 5 72% 135.0 1.1.1 180
Close Grip Bench Press 1+2R 4 8RPE 170.0 1.0.1 180
Competition Deadlift 2 5 68% 300.0 1.0.1 180
Chin ups 4 8 1.0.1 90

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo Rest
2ct Pause Deadlifts (floor) 1+2F 4 9RPE 380.0 1.0.1 180
Bench +mini bands 1+1F 8 9RPE 150.0 1.0.1 180
Barbell Overhead Press 1+3R 7 8RPE 0.0 1.0.1 120
1-Arm DB Rows 5 8 1.0.1 60
 WEEK 2 Week 3
Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
6 3 85% 295.0 1.0.1 180 3 3 83% 285.0 1.0.1 180
2 4 74% 255.0 1.0.1 180 2 4 76% 260.0 1.0.1 180
7 4 85% 160.0 1.1.1 180 3 3 83% 160.0 1.1.1 180
2 4 74% 140.0 1.1.1 180 2 4 76% 145.0 1.1.1 180
4 6 8RPE 350.0 1.0.1 90 4 5 8RPE 355.0 1.0.1 90
4 20 x 60 4 24 x 60

Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
5 3 85% 375.0 1.0.1 180 3 3 83% 365.0 1.0.1 180
2 4 74% 325.0 1.0.1 180 2 4 76% 335.0 1.0.1 180
4 5 8RPE 160.0 1.1.1 180 4 3 8RPE 180.0 1.1.1 180
3 5 71% 245.0 1.0.1 180 3 4 74% 255.0 1.0.1 180
4 8 1.0.1 60 4 8 1.0.1 60

Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1+3F 2 9RPE 335.0 1.2.1 180 1+1R 3 8RPE 325.0 1.2.1 180
6 4 75% 145.0 1.1.1 180 5 3 78% 150.0 1.1.1 180
1+1F 3 9RPE 180.0 1.0.1 120 1+1R 2 8RPE 180.0 1.0.1 180
3 5 71% 310.0 1.0.1 180 3 4 74% 325.0 1.0.1 180
4 8 1.0.1 90 4 8 1.0.1 180

Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1+3F 2 9RPE 405.0 1.0.1 180 1+1R 3 8RPE 380.0 1.0.1 180
1+1F 7 9RPE 160.0 1.0.1 180 1+1F 6 9RPE 160.0 1.0.1 180
1+2R 8 8RPE 0.0 1.0.1 120 1+1R 5 8RPE 0.0 1.0.1 180
5 8 1.0.1 60 5 8 1.0.1 60
You must fill in the green cells with the
weight lifted for your top set in order to
calculate the weight to be used for your
back off sets - otherwise the back off sets
will read "0"

WEEK 1
Exercise Sets Reps Load Performed
Competition Squat 1 3 8RPE 315.0
Competition Squat (% of E1RM) 6 5 65% 0.0
Competition Pause Bench 1 3 8RPE 170.0
Competition Pause Bench (% of E1RM) 7 5 65% 0.0
Overhead Press 1+2F 6 9RPE 0.0

WEEK 1, Day 2
Exercise Sets Reps Load
Competition Deadlift 1 3 8RPE 380.0
Competition Deadlift (% of E1RM) 6 5 65% 0.0
2ct Pause Bench 1+2F 4 9RPE 170.0
High Bar Pause Squat 1+2R 4 8RPE 0.0

WEEK 1, Day 3
Exercise Sets Reps Load
Pause Squats 1 3 8RPE 315.0
Pause Squats 1+1F 4 9RPE 315.0
Close Grip Bench 1+2F 3 9RPE 180.0
Spoto Press 1+1F 5 9RPE 170.0

WEEK 1, Day 4
Exercise Sets Reps Load
2ct Pause Deadlifts 1 3 8RPE 380.0
2ct Pause Deadlifts 1+2F 5 9RPE 370.0
Touch and Go Bench 1+3R 5 8RPE 160.0
 WEEK 2 Week 3
TempoRest Sets Reps Load Performed TempoRest Sets Reps Load Performed
1.0.1 180 1 2 8RPE 325.0 1.0.1 180 1 1 8RPE 335.0
1.0.1 180 6 5 68% 0.0 1.0.1 180 4 4 72% 0.0
1.1.1 180 1 2 8RPE 180.0 1.1.1 180 1 1 9RPE 190.0
1.1.1 180 7 5 68% 0.0 1.1.1 180 5 4 72% 0.0
1.0.1 120 1+1F 7 9RPE 0.0 1.0.1 90 1+2R 6 8RPE 0.0

TempoRest Sets Reps Load TempoRest Sets Reps Load

1.0.1 180 1 2 8RPE 390.0 1.0.1 180 1 1 8RPE 405.0
1.0.1 180 6 5 68% 0.0 1.0.1 180 4 4 72% 0.0
1.2.1 180 1+2R 5 8RPE 160.0 1.2.1 180 1+2F 2 9RPE 185.0
1.0.1 180 1+1F 3 9RPE 0.0 1.0.1 180 1+2F 4 9RPE 0.0

TempoRest Sets Reps Load TempoRest Sets Reps Load

1.2.1 180 1 2 8RPE 325.0 1.2.1 180 1 1 8RPE 335.0
1.2.1 180 1+1F 5 9RPE 305.0 1.2.1 180 1+1F 2 9RPE 335.0
1.0.1 180 1+1F 2 9RPE 185.0 1.0.1 180 1+2R 3 8RPE 170.0
1.0.1 180 1+1F 6 9RPE 160.0 1.0.1 180 1+1F 3 9RPE 180.0

TempoRest Sets Reps Load TempoRest Sets Reps Load

x 180 1 2 8RPE 390.0 x 180 1 1 8RPE 405.0
x 180 1+2R 4 8RPE 370.0 x 180 1+2F 2 9RPE 405.0
1.0.1 180 1+3R 4 8RPE 170.0 1.0.1 180 1+1F 3 9RPE 180.0
 Week 4
Tempo Rest Sets Reps Load Performed Tempo Rest
1.0.1 180 1 1 8RPE 335.0 1.0.1 180
1.0.1 180 3 3 76% 0.0 1.0.1 180
1.1.1 180 1 1 9RPE 190.0 1.1.1 180
1.1.1 180 4 3 76% 0.0 1.1.1 180
1.0.1 120 1+1F 5 9RPE 0.0 1.0.1 90

Tempo Rest Sets Reps Load Tempo Rest

1.0.1 180 1 1 8RPE 405.0 1.0.1 180
1.0.1 180 3 3 76% 0.0 1.0.1 180
1.2.1 180 1+2R 4 8RPE 170.0 1.2.1 180
1.0.1 180 1+1R 2 8RPE 0.0 1.0.1 180

Tempo Rest Sets Reps Load Tempo Rest

1.2.1 180 1 1 8RPE 335.0 1.2.1 180
1.2.1 180 1+2F 4 8RPE 305 1.2.1 180
1.0.1 180 1+1F 4 9RPE 170.0 1.0.1 180
1.0.1 180 1+1F 4 9RPE 170.0 1.0.1 180

Tempo Rest Sets Reps Load Tempo Rest

x 180 1 1 8RPE 405.0 x 180
x 180 1+2F 4 9RPE 380.0 x 180
1.0.1 180 1+2F 3 9RPE 180.0 1.0.1 180
 5 Days from Competition
Exercise Sets Reps Load TempoRest
Competition Squat 1 1 Opener 1.0.1 180
Competition Squat 3 2 82% 285.0 1.0.1 180
Competition Pause Bench 1 1 Opener 1.1.1 180
Competition Pause Bench 3 2 84% 160.0 1.1.1 180

4 Days from Competition

Exercise Sets Reps Load TempoRest
Competition Deadlift 1 1 Opener 1.0.1 180
Competition Deadlift 2 2 82% 360.0 1.0.1 180
Competition Pause Bench 4 1 85% 160.0 1.1.1 180

3 Days From Competition

Exercise Sets Reps Load TempoRest
Competition Squat 1 1 85% 295.0 1.0.1 180
2 2 78% 270.0 1.0.1 180
Competition Pause Bench 1 1 85% 160.0 1.1.1 180
3 2 78% 150.0 1.1.1 180
Competition Deadlift 1 1 82% 360.0 1.0.1 180
2 2 75% 330.0 1.0.1 180

2 Days From Competition

Exercise Sets Reps Load TempoRest
Competition Squat 2 3 75% 260.0 1.0.1 180
Competition Pause Bench 3 3 78% 150.0 1.1.1 180
Competition Deadlift 1 3 75% 330.0 1.0.1 180