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Edit Cell
1. This is modified version of C
is that weights that were bas
Round TrainingMax using a % of 1R
Lift 1RM
To: (95% of 1RM) 2. Since the entire point of RP
5 Squat 485 460
fluctuations, these estimati
Bench 375 355
flexible suggestions. It is OK
Deadlift 620 590
3. If you feel so inclined, you
OHP 165 155
SSB 120 115
4. To use KG, enter "
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%
e --> Make a Copy *click for more details* - Thanks, LiftVault.com
Notes:
s modified version of Calgary Barbell's 16 Week program. The modification
t weights that were based on RPE (e.g. 3x5 @RPE 8) have been converted
using a % of 1RM estimation to recommended loads.
e the entire point of RPE is to modify your workout based on daily strength
uations, these estimations should be taken with a grain of salt. They are
le suggestions. It is OK to lift less or more than the recommended value.
u 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
Competition Squat 4 7 67%
Paused Bench 4 7 67%
Overhead Press 3 8
Bent Over Row 3 12
Reverse Hyper 4 12

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

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

WEEK 1, Day 4
Exercise Sets Reps Intensity
2ct Pause Deadlift (floor) 3 6 63%
Rep Bench (Touch and Go) 4 10 63%
Romanians 3 8 40%
Chin ups 4 10
Dips 4 10
 WEEK 2, Day 1 Week 3, Day 1
Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
310.0 1.0.1 180 4 6 70% 320.0 1.0.1 180 4 6 73%
240.0 1.1.1 180 4 6 70% 250.0 1.1.1 180 4 6 73%
1.0.1 120 3 8 1.0.1 120 3 7
1.0.1 90 3 12 1.0.1 90 3 8
1.0.1 60 4 12 1.0.1 60 5 10

Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
395.0 1.0.1 180 4 6 70% 415.0 1.0.1 180 4 6 73%
215.0 1.3.1 180 3 6 60% 215.0 1.3.1 180 3 4 65%
95.0 1.2.1 180 3 6 8RPE 90.0 1.2.1 45 3 4 8RPE
1.0.1 90 5 8 1.0.1 90 5 8

Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
300.0 1.1.1 120 3 5 70% 320.0 1.1.1 120 3 6 68%
295.0 1.0.1 60 3 5 8RPE 305.0 1.0.1 60 3 4 8RPE
1.1.1 90 5 10 1.1.1 90 5 8
1.1.1 90 3 6 1.1.1 90 3 8

Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
370.0 x 120 3 5 65% 385.0 x 120 3 6 68%
225.0 1.0.1 120 4 10 65% 230.0 1.0.1 120 4 10 68%
235.0 1.0.1 180 3 8 43% 255.0 1.0.1 180 3 6 45%
1.0.1 90 4 10 1.0.1 90 4 8
1.0.1 90 4 10 1.1.1 90 4 8
 Week 4, Day 1
Load Tempo Rest Sets Reps Intensity Load Tempo Rest
335.0 1.0.1 180 5 5 75% 345.0 1.0.1 180
260.0 1.1.1 180 5 5 75% 265.0 1.1.1 180
1.0.1 120 3 7 1.0.1 120
1.0.1 90 3 8 1.0.1 90
1.0.1 60 5 10 1.0.1 60

Load Tempo Rest Sets Reps Intensity Load Tempo Rest

430.0 1.0.1 180 5 5 75% 445.0 1.0.1 180
230.0 1.3.1 180 3 3 70% 250.0 1.3.1 180
95.0 1.2.1 180 3 5 8RPE 95.0 1.2.1 180
1.0.1 90 4 8 1.0.1 90

Load Tempo Rest Sets Reps Intensity Load Tempo Rest

315.0 1.1.1 120 3 5 73% 335.0 1.1.1 120
315.0 1.0.1 60 3 6 8RPE 295.0 1.0.1 60
1.1.1 90 5 8 1.1.1 90
1.1.1 90 4 8 1.1.1 90

Load Tempo Rest Sets Reps Intensity Load Tempo Rest

400.0 x 120 3 5 73% 430.0 x 120
240.0 1.0.1 120 4 8 70% 250.0 1.0.1 120
265.0 1.0.1 180 3 6 48% 285.0 1.0.1 180
1.0.1 90 4 8 1.0.1 90
1.0.1 90 4 8 1.0.1 90
 WEEK 1
Exercise Sets Reps Intensity
Competition Squat 3 3 80%
Competition Squat 2 5 68%
Competition Pause Bench 4 3 80%
Competition Pause Bench 2 5 68%
Romanians 4 9 8RPE
Side Planks (seconds per side) 3 x 30s

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

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

WEEK 1, Day 4
Exercise Sets Reps Intensity
2ct Pause Deadlifts (floor) 4 4 8RPE
Touch and Go Bench 3 6 9RPE
Incline Press 4 8
1-Arm DB Rows 6 10
 WEEK 2 Week 3
Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
370.0 1.0.1 180 4 3 82% 375.0 1.0.1 180 5 2 86%
315.0 1.0.1 180 2 5 70% 320.0 1.0.1 180 2 4 72%
285.0 1.1.1 180 5 3 82% 290.0 1.1.1 180 5 2 86%
240.0 1.1.1 180 3 5 70% 250.0 1.1.1 180 2 4 72%
420.0 1.0.1 90 4 8 8RPE 435.0 1.0.1 90 4 8 8RPE
x 60 4 x 30s x 60 4 x 45s

Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
470.0 1.0.1 180 4 3 82% 485.0 1.0.1 180 5 2 86%
400.0 1.0.1 180 2 5 70% 415.0 1.0.1 180 2 4 72%
315.0 1.3.1 180 4 3 8RPE 325.0 1.3.1 180 3 3 8RPE
300.0 1.0.1 180 3 5 68% 315.0 1.0.1 180 2 5 71%
1.0.1 60 4 10 1.0.1 60 4 8

Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
385.0 1.1.1 180 5 3 8RPE 395.0 1.1.1 180 4 5 9RPE
250.0 1.1.1 180 6 4 73% 260.0 1.1.1 180 6 3 75%
305.0 1.0.1 180 3 4 8RPE 315.0 1.0.1 120 4 3 8RPE
385.0 1.0.1 180 3 5 68% 400.0 1.0.1 180 2 5 71%
1.0.1 90 4 10 1.0.1 90 4 8

Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
495.0 1.0.1 180 5 3 8RPE 505.0 1.0.1 180 4 5 8RPE
305.0 1.0.1 180 3 12 10RPE 260.0 1.0.1 180 4 7 8RPE
1.0.1 120 4 7 1.0.1 120 5 6
1.0.1 60 6 10 1.0.1 60 6 8
Week 3 Week 4
Load Tempo Rest Sets Reps Intensity Load Tempo Rest
395.0 1.0.1 180 4 3 85% 390.0 1.0.1 180
330.0 1.0.1 180 3 4 75% 345.0 1.0.1 180
305.0 1.1.1 180 5 3 85% 300.0 1.1.1 180
255.0 1.1.1 180 3 4 75% 265.0 1.1.1 180
435.0 1.0.1 90 4 7 8RPE 450.0 1.0.1 90
x 60 4 x 45s x 60

Load Tempo Rest Sets Reps Intensity Load Tempo Rest

505.0 1.0.1 180 4 3 85% 500.0 1.0.1 180
425.0 1.0.1 180 3 4 75% 445.0 1.0.1 180
325.0 1.3.1 180 4 4 8RPE 315.0 1.3.1 180
325.0 1.0.1 180 2 4 74% 340.0 1.0.1 180
1.0.1 60 4 8 1.0.1 60

Load Tempo Rest Sets Reps Intensity Load Tempo Rest

405.0 1.1.1 180 4 2 9RPE 445.0 1.1.1 180
265.0 1.1.1 180 6 5 68% 240.0 1.1.1 180
325.0 1.0.1 120 4 4 8RPE 315.0 1.0.1 120
420.0 1.0.1 180 2 4 74% 435.0 1.0.1 180
1.0.1 90 4 8 1.0.1 90

Load Tempo Rest Sets Reps Intensity Load Tempo Rest

480.0 1.0.1 180 4 2 9RPE 545.0 1.0.1 180
285.0 1.0.1 180 4 5 8RPE 305.0 1.0.1 180
1.0.1 120 4 10 1.0.1 120
1.0.1 60 6 8 1.0.1 60
 WEEK 1
Exercise Sets Reps Intensity
Competition Squat 5 4 82%
Competition Squat 2 4 71%
Competition Pause Bench 6 4 82%
Competition Pause Bench 2 4 71%
Bent Over Row 4 8 8RPE
Rolling Planks (total reps, not per side) 3 20

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

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

WEEK 1, Day 4
Exercise Sets Reps Intensity
2ct Pause Deadlifts (floor) 1+2F 4 9RPE
Bench +mini bands 1+1F 8 9RPE
Barbell Overhead Press 1+3R 7 8RPE
1-Arm DB Rows 5 8
 WEEK 2 Week 3
Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
375.0 1.0.1 180 6 3 85% 390.0 1.0.1 180 3 3 83%
325.0 1.0.1 180 2 4 74% 340.0 1.0.1 180 2 4 76%
290.0 1.1.1 180 7 4 85% 300.0 1.1.1 180 3 3 83%
250.0 1.1.1 180 2 4 74% 265.0 1.1.1 180 2 4 76%
435.0 1.0.1 90 4 6 8RPE 465.0 1.0.1 90 4 5 8RPE
x 60 4 20 x 60 4 24

Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
485.0 1.0.1 180 5 3 85% 500.0 1.0.1 180 3 3 83%
420.0 1.0.1 180 2 4 74% 435.0 1.0.1 180 2 4 76%
315.0 1.1.1 180 4 5 8RPE 305.0 1.1.1 180 4 3 8RPE
315.0 1.0.1 180 3 5 71% 325.0 1.0.1 180 3 4 74%
1.0.1 60 4 8 1.0.1 60 4 8

Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
415.0 1.2.1 180 1+3F 2 9RPE 445.0 1.2.1 180 1+1R 3 8RPE
255.0 1.1.1 180 6 4 75% 265.0 1.1.1 180 5 3 78%
315.0 1.0.1 180 1+1F 3 9RPE 335.0 1.0.1 120 1+1R 2 8RPE
400.0 1.0.1 180 3 5 71% 420.0 1.0.1 180 3 4 74%
1.0.1 90 4 8 1.0.1 90 4 8

Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
505.0 1.0.1 180 1+3F 2 9RPE 545.0 1.0.1 180 1+1R 3 8RPE
285.0 1.0.1 180 1+1F 7 9RPE 295.0 1.0.1 180 1+1F 6 9RPE
120.0 1.0.1 120 1+2R 8 8RPE 115.0 1.0.1 120 1+1R 5 8RPE
1.0.1 60 5 8 1.0.1 60 5 8
Week 3
Load Tempo Rest
380.0 1.0.1 180
350.0 1.0.1 180
295.0 1.1.1 180
270.0 1.1.1 180
480.0 1.0.1 90
x 60

Load Tempo Rest

490.0 1.0.1 180
450.0 1.0.1 180
335.0 1.1.1 180
340.0 1.0.1 180
1.0.1 60

Load Tempo Rest

430.0 1.2.1 180
275.0 1.1.1 180
335.0 1.0.1 180
435.0 1.0.1 180
1.0.1 180

Load Tempo Rest

505.0 1.0.1 180
305.0 1.0.1 180
125.0 1.0.1 180
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
Competition Squat 1 3 8RPE
Competition Squat (% of E1RM) 6 5 65%
Competition Pause Bench 1 3 8RPE
Competition Pause Bench (% of E1RM) 7 5 65%
Overhead Press 1+2F 6 9RPE

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

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

WEEK 1, Day 4
Exercise Sets Reps Load
2ct Pause Deadlifts 1 3 8RPE
2ct Pause Deadlifts 1+2F 5 9RPE
Touch and Go Bench 1+3R 5 8RPE
 WEEK 2
Performed Tempo Rest Sets Reps Load Performed Tempo Rest Sets
415.0 1.0.1 180 1 2 8RPE 430.0 1.0.1 180 1
0.0 1.0.1 180 6 5 68% 0.0 1.0.1 180 4
325.0 1.1.1 180 1 2 8RPE 335.0 1.1.1 180 1
0.0 1.1.1 180 7 5 68% 0.0 1.1.1 180 5
125.0 1.0.1 120 1+1F 7 9RPE 120.0 1.0.1 90 1+2R

Tempo Rest Sets Reps Load Tempo Rest Sets

505.0 1.0.1 180 1 2 8RPE 525.0 1.0.1 180 1
0.0 1.0.1 180 6 5 68% 0.0 1.0.1 180 4
325.0 1.2.1 180 1+2R 5 8RPE 305.0 1.2.1 180 1+2F
95.0 1.0.1 180 1+1F 3 9RPE 100.0 1.0.1 180 1+2F

Tempo Rest Sets Reps Load Tempo Rest Sets

415.0 1.2.1 180 1 2 8RPE 430.0 1.2.1 180 1
415.0 1.2.1 180 1+1F 5 9RPE 405.0 1.2.1 180 1+1F
335.0 1.0.1 180 1+1F 2 9RPE 345.0 1.0.1 180 1+2R
315.0 1.0.1 180 1+1F 6 9RPE 305.0 1.0.1 180 1+1F

Tempo Rest Sets Reps Load Tempo Rest Sets

505.0 x 180 1 2 8RPE 525.0 x 180 1
495.0 x 180 1+2R 4 8RPE 495.0 x 180 1+2F
305.0 1.0.1 180 1+3R 4 8RPE 315.0 1.0.1 180 1+1F
 Week 3 Week 4
Reps Load Performed Tempo Rest Sets Reps Load Performed Tempo
1 8RPE 445.0 1.0.1 180 1 1 8RPE 445.0 1.0.1
4 72% 0.0 1.0.1 180 3 3 76% 0.0 1.0.1
1 9RPE 360.0 1.1.1 180 1 1 9RPE 360.0 1.1.1
4 72% 0.0 1.1.1 180 4 3 76% 0.0 1.1.1
6 8RPE 120.0 1.0.1 120 1+1F 5 9RPE 130.0 1.0.1

Reps Load Tempo Rest Sets Reps Load Tempo

1 8RPE 545.0 1.0.1 180 1 1 8RPE 545.0 1.0.1
4 72% 0.0 1.0.1 180 3 3 76% 0.0 1.0.1
2 9RPE 345.0 1.2.1 180 1+2R 4 8RPE 315.0 1.2.1
4 9RPE 100.0 1.0.1 180 1+1R 2 8RPE 100.0 1.0.1

Reps Load Tempo Rest Sets Reps Load Tempo

1 8RPE 445.0 1.2.1 180 1 1 8RPE 445.0 1.2.1
2 9RPE 445.0 1.2.1 180 1+2F 4 8RPE 405 1.2.1
3 8RPE 325.0 1.0.1 180 1+1F 4 9RPE 325.0 1.0.1
3 9RPE 335.0 1.0.1 180 1+1F 4 9RPE 325.0 1.0.1

Reps Load Tempo Rest Sets Reps Load Tempo

1 8RPE 545.0 x 180 1 1 8RPE 545.0 x
2 9RPE 545.0 x 180 1+2F 4 9RPE 505.0 x
3 9RPE 335.0 1.0.1 180 1+2F 3 9RPE 335.0 1.0.1
Rest
180
180
180
180
90

Rest
180
180
180
180

Rest
180
180
180
180

Rest
180
180
180
 5 Days from Competition
Exercise Sets Reps Load
Competition Squat 1 1 Opener
Competition Squat 3 2 82%
Competition Pause Bench 1 1 Opener
Competition Pause Bench 3 2 84%

4 Days from Competition

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

3 Days From Competition

Exercise Sets Reps Load
Competition Squat 1 1 85%
2 2 78%
Competition Pause Bench 1 1 85%
3 2 78%
Competition Deadlift 1 1 82%
2 2 75%

2 Days From Competition

Exercise Sets Reps Load
Competition Squat 2 3 75%
Competition Pause Bench 3 3 78%
Competition Deadlift 1 3 75%
 Tempo Rest
1.0.1 180
375.0 1.0.1 180
1.1.1 180
300.0 1.1.1 180

Tempo Rest
1.0.1 180
485.0 1.0.1 180
300.0 1.1.1 180

Tempo Rest
390.0 1.0.1 180
360.0 1.0.1 180
300.0 1.1.1 180
275.0 1.1.1 180
485.0 1.0.1 180
445.0 1.0.1 180

Tempo Rest
345.0 1.0.1 180
275.0 1.1.1 180
445.0 1.0.1 180