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a Copy *clic
Edit
Cell Notes:
1. This is modified version of Calgary B
modification is that weights that were bas
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 430 1RM) 410 strength fluctuations, these estimations
Bench 285 270 salt. They are flexible suggestions. It is
Deadlift 430 410 recommended
OHP 165 155
3. If you feel so inclined, you can modif
preferred % esti
SSB 120 115 4. To use KG, enter "2.5" into C7. T
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%
> File --> Make a Copy *click for more details* - Thanks, LiftVault.com
Notes:
odified 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
ctuations, these estimations should be taken with a grain of
re flexible suggestions. It is OK to lift less or more than the
recommended value.
el so 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 Tempo Rest
Competition Squat 4 7 67% 275.0 1.0.1 180
Paused Bench 4 7 67% 180.0 1.1.1 180
Overhead Press 3 8 1.0.1 120
Bent Over Row 3 12 1.0.1 90
Reverse Hyper 4 12 1.0.1 60

WEEK 1, Day 2
Exercise Sets Reps Intensity Load Tempo Rest
Competition Deadlift 4 7 67% 275.0 1.0.1 180
3ct Pause Bench 3 5 60% 160.0 1.3.1 180
SSB Pause Squat 3 5 8RPE 95.0 1.2.1 180
Incline Row 5 8 1.0.1 90

WEEK 1, Day 3
Exercise Sets Reps Intensity Load Tempo Rest
Pin Squat (depth) 3 6 65% 265.0 1.1.1 120
Spoto Press 3 6 8RPE 225.0 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 Tempo Rest
2ct Pause Deadlift (floor) 3 6 63% 260.0 x 120
Rep Bench (Touch and Go) 4 10 63% 170.0 1.0.1 120
Romanians 3 8 40% 165.0 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 Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
4 6 70% 285.0 1.0.1 180 4 6 73% 300.0 1.0.1 180 5 5 75%
4 6 70% 190.0 1.1.1 180 4 6 73% 195.0 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 Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
4 6 70% 285.0 1.0.1 180 4 6 73% 300.0 1.0.1 180 5 5 75%
3 6 60% 160.0 1.3.1 180 3 4 65% 175.0 1.3.1 180 3 3 70%
3 6 8RPE 90.0 1.2.1 45 3 4 8RPE 95.0 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 Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
3 5 70% 285.0 1.1.1 120 3 6 68% 280.0 1.1.1 120 3 5 73%
3 5 8RPE 230.0 1.0.1 60 3 4 8RPE 240.0 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 Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
3 5 65% 265.0 x 120 3 6 68% 280.0 x 120 3 5 73%
4 10 65% 175.0 1.0.1 120 4 10 68% 185.0 1.0.1 120 4 8 70%
3 8 43% 175.0 1.0.1 180 3 6 45% 185.0 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
310.0 1.0.1 180
205.0 1.1.1 180
1.0.1 120
1.0.1 90
1.0.1 60

Load Tempo Rest

310.0 1.0.1 180
190.0 1.3.1 180
95.0 1.2.1 180
1.0.1 90

Load Tempo Rest

300.0 1.1.1 120
225.0 1.0.1 60
1.1.1 90
1.1.1 90

Load Tempo Rest

300.0 x 120
190.0 1.0.1 120
195.0 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% 330.0 1.0.1 180
Competition Squat 2 5 68% 280.0 1.0.1 180
Competition Pause Bench 4 3 80% 215.0 1.1.1 180
Competition Pause Bench 2 5 68% 185.0 1.1.1 180
Romanians 4 9 8RPE 290.0 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% 330.0 1.0.1 180
Competition Deadlift 2 5 68% 280.0 1.0.1 180
2ct Pause Bench 3 4 8RPE 240.0 1.3.1 180
Competition Squat 2 5 65% 265.0 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 345.0 1.1.1 180
Competition Pause Bench 6 5 70% 190.0 1.1.1 180
Spoto Press 4 5 8RPE 230.0 1.0.1 180
Competition Deadlift 2 5 65% 265.0 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 345.0 1.0.1 180
Touch and Go Bench 3 6 9RPE 230.0 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% 335.0 1.0.1 180 5 2 86% 355.0 1.0.1 180 4 3 85%
2 5 70% 285.0 1.0.1 180 2 4 72% 295.0 1.0.1 180 3 4 75%
5 3 82% 220.0 1.1.1 180 5 2 86% 230.0 1.1.1 180 5 3 85%
3 5 70% 190.0 1.1.1 180 2 4 72% 195.0 1.1.1 180 3 4 75%
4 8 8RPE 305.0 1.0.1 90 4 8 8RPE 305.0 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 Tempo Rest Sets Reps Intensity
4 3 82% 335.0 1.0.1 180 5 2 86% 355.0 1.0.1 180 4 3 85%
2 5 70% 285.0 1.0.1 180 2 4 72% 295.0 1.0.1 180 3 4 75%
4 3 8RPE 245.0 1.3.1 180 3 3 8RPE 245.0 1.3.1 180 4 4 8RPE
3 5 68% 280.0 1.0.1 180 2 5 71% 290.0 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 Tempo Rest Sets Reps Intensity
5 3 8RPE 355.0 1.1.1 180 4 5 9RPE 360.0 1.1.1 180 4 2 9RPE
6 4 73% 195.0 1.1.1 180 6 3 75% 205.0 1.1.1 180 6 5 68%
3 4 8RPE 240.0 1.0.1 120 4 3 8RPE 245.0 1.0.1 120 4 4 8RPE
3 5 68% 280.0 1.0.1 180 2 5 71% 290.0 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 Tempo Rest Sets Reps Intensity
5 3 8RPE 355.0 1.0.1 180 4 5 8RPE 330.0 1.0.1 180 4 2 9RPE
3 12 10RPE 195.0 1.0.1 180 4 7 8RPE 215.0 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
350.0 1.0.1 180
310.0 1.0.1 180
230.0 1.1.1 180
205.0 1.1.1 180
310.0 1.0.1 90
x 60

Load Tempo Rest

350.0 1.0.1 180
310.0 1.0.1 180
240.0 1.3.1 180
305.0 1.0.1 180
1.0.1 60

Load Tempo Rest

395.0 1.1.1 180
185.0 1.1.1 180
240.0 1.0.1 120
305.0 1.0.1 180
1.0.1 90

Load Tempo Rest

375.0 1.0.1 180
230.0 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% 335.0 1.0.1 180
Competition Squat 2 4 71% 290.0 1.0.1 180
Competition Pause Bench 6 4 82% 220.0 1.1.1 180
Competition Pause Bench 2 4 71% 190.0 1.1.1 180
Bent Over Row 4 8 8RPE 305.0 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% 335.0 1.0.1 180
Competition Deadlift 2 4 71% 290.0 1.0.1 180
Pin Press (chest level) 4 4 8RPE 240.0 1.1.1 180
Competition Squat 3 5 68% 280.0 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 370.0 1.2.1 180
Competition Pause Bench 6 5 72% 195.0 1.1.1 180
Close Grip Bench Press 1+2R 4 8RPE 240.0 1.0.1 180
Competition Deadlift 2 5 68% 280.0 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 355.0 1.0.1 180
Bench +mini bands 1+1F 8 9RPE 215.0 1.0.1 180
Barbell Overhead Press 1+3R 7 8RPE 120.0 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% 350.0 1.0.1 180 3 3 83% 340.0 1.0.1 180
2 4 74% 305.0 1.0.1 180 2 4 76% 310.0 1.0.1 180
7 4 85% 230.0 1.1.1 180 3 3 83% 225.0 1.1.1 180
2 4 74% 200.0 1.1.1 180 2 4 76% 205.0 1.1.1 180
4 6 8RPE 325.0 1.0.1 90 4 5 8RPE 330.0 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% 350.0 1.0.1 180 3 3 83% 340.0 1.0.1 180
2 4 74% 305.0 1.0.1 180 2 4 76% 310.0 1.0.1 180
4 5 8RPE 230.0 1.1.1 180 4 3 8RPE 255.0 1.1.1 180
3 5 71% 290.0 1.0.1 180 3 4 74% 305.0 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 395.0 1.2.1 180 1+1R 3 8RPE 385.0 1.2.1 180
6 4 75% 205.0 1.1.1 180 5 3 78% 210.0 1.1.1 180
1+1F 3 9RPE 255.0 1.0.1 120 1+1R 2 8RPE 255.0 1.0.1 180
3 5 71% 290.0 1.0.1 180 3 4 74% 305.0 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 375.0 1.0.1 180 1+1R 3 8RPE 355.0 1.0.1 180
1+1F 7 9RPE 225.0 1.0.1 180 1+1F 6 9RPE 230.0 1.0.1 180
1+2R 8 8RPE 115.0 1.0.1 120 1+1R 5 8RPE 125.0 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 370.0
Competition Squat (% of E1RM) 6 5 65% 0.0
Competition Pause Bench 1 3 8RPE 245.0
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 355.0
Competition Deadlift (% of E1RM) 6 5 65% 0.0
2ct Pause Bench 1+2F 4 9RPE 245.0
SSB Squat 1+2R 4 8RPE 95.0

WEEK 1, Day 3
Exercise Sets Reps Load
Pin Squat 1 3 8RPE 370.0
Pin Squat 1+1F 4 9RPE 370.0
Close Grip Bench 1+2F 3 9RPE 255.0
Spoto Press 1+1F 5 9RPE 240.0

WEEK 1, Day 4
Exercise Sets Reps Load
2ct Pause Deadlifts 1 3 8RPE 355.0
2ct Pause Deadlifts 1+2F 5 9RPE 345.0
Touch and Go Bench 1+3R 5 8RPE 230.0
 WEEK 2 Week 3
Tempo Rest Sets Reps Load Performed Tempo Rest Sets Reps Load Performed
1.0.1 180 1 2 8RPE 385.0 1.0.1 180 1 1 8RPE 395.0
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 255.0 1.1.1 180 1 1 9RPE 275.0
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 120.0 1.0.1 90 1+2R 6 8RPE 120.0

Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load
1.0.1 180 1 2 8RPE 365.0 1.0.1 180 1 1 8RPE 375.0
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 230.0 1.2.1 180 1+2F 2 9RPE 260.0
1.0.1 180 1+1F 3 9RPE 100.0 1.0.1 180 1+2F 4 9RPE 100.0

Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load
1.2.1 180 1 2 8RPE 385.0 1.2.1 180 1 1 8RPE 395.0
1.2.1 180 1+1F 5 9RPE 360.0 1.2.1 180 1+1F 2 9RPE 395.0
1.0.1 180 1+1F 2 9RPE 260.0 1.0.1 180 1+2R 3 8RPE 245.0
1.0.1 180 1+1F 6 9RPE 230.0 1.0.1 180 1+1F 3 9RPE 255.0

Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load
x 180 1 2 8RPE 365.0 x 180 1 1 8RPE 375.0
x 180 1+2R 4 8RPE 345.0 x 180 1+2F 2 9RPE 375.0
1.0.1 180 1+3R 4 8RPE 240.0 1.0.1 180 1+1F 3 9RPE 255.0
 Week 4
Tempo Rest Sets Reps Load Performed Tempo Rest
1.0.1 180 1 1 8RPE 395.0 1.0.1 180
1.0.1 180 3 3 76% 0.0 1.0.1 180
1.1.1 180 1 1 9RPE 275.0 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 130.0 1.0.1 90

Tempo Rest Sets Reps Load Tempo Rest

1.0.1 180 1 1 8RPE 375.0 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 240.0 1.2.1 180
1.0.1 180 1+1R 2 8RPE 100.0 1.0.1 180

Tempo Rest Sets Reps Load Tempo Rest

1.2.1 180 1 1 8RPE 395.0 1.2.1 180
1.2.1 180 1+2F 4 8RPE 360 1.2.1 180
1.0.1 180 1+1F 4 9RPE 245.0 1.0.1 180
1.0.1 180 1+1F 4 9RPE 245.0 1.0.1 180

Tempo Rest Sets Reps Load Tempo Rest

x 180 1 1 8RPE 375.0 x 180
x 180 1+2F 4 9RPE 355.0 x 180
1.0.1 180 1+2F 3 9RPE 255.0 1.0.1 180
 5 Days from Competition
Exercise Sets Reps Load Tempo Rest
Competition Squat 1 1 Opener 1.0.1 180
Competition Squat 3 2 82% 335.0 1.0.1 180
Competition Pause Bench 1 1 Opener 1.1.1 180
Competition Pause Bench 3 2 84% 225.0 1.1.1 180

4 Days from Competition

Exercise Sets Reps Load Tempo Rest
Competition Deadlift 1 1 Opener 1.0.1 180
Competition Deadlift 2 2 82% 335.0 1.0.1 180
Competition Pause Bench 4 1 85% 230.0 1.1.1 180

3 Days From Competition

Exercise Sets Reps Load Tempo Rest
Competition Squat 1 1 85% 350.0 1.0.1 180
2 2 78% 320.0 1.0.1 180
Competition Pause Bench 1 1 85% 230.0 1.1.1 180
3 2 78% 210.0 1.1.1 180
Competition Deadlift 1 1 82% 335.0 1.0.1 180
2 2 75% 310.0 1.0.1 180

2 Days From Competition

Exercise Sets Reps Load Tempo Rest
Competition Squat 2 3 75% 310.0 1.0.1 180
Competition Pause Bench 3 3 78% 210.0 1.1.1 180
Competition Deadlift 1 3 75% 310.0 1.0.1 180