Calgary Barbell Classic 16-Week Programme
This article is verified by 3 studies/publications.
Plan overview
Muscle focus
See how the planned working sets are spread across muscle groups.
Loading training plans…
Share by muscle group
Contributing exercises
How are these percentages calculated?
Each working set counts once for every distinct muscle group listed for that exercise in the training.fit library. Two muscles in the same group still count as one. Warm-up sets are excluded; optional exercises count only when selected.
The percentage is a group’s set count divided by the total of all group counts. One exercise can contribute to several groups. This describes planned sets, rather than measured muscle activation, effort or expected growth.
“All listed sessions” counts each session once. A group with no counted sets may still work during an exercise. Muscle groups without a separate area on the body map appear in the list only.
Exercises included in this view
Calgary Barbell’s classic sixteen-week programme is a four-day powerlifting block focused on the squat, bench press and deadlift. It combines percentage-based loading with effort ratings and includes a taper for a planned competition. This programme has a more specific strength goal than a general muscle-building routine.
Who this plan suits
It suits experienced intermediates and advanced recreational lifters who know the competition lifts and can judge RPE. You need a suitable rack, bench and barbell setup. Frequent lift practice and a fixed block require more planning than an open-ended novice progression.
Schedule and workout structure
All four sessions from week one of the original classic spreadsheet are shown. Where it allows a choice, this example selects paused front squats, lat pulldowns and cable triceps pushdowns. Use the spreadsheet’s percentages and RPE targets for loading. Later weeks alter the prescriptions; the displayed focus describes this opening week only.
Day 1
| Exercise | Sets | Repetitions |
|---|---|---|
| Barbell Squats | 4 | 7 |
| Bench press with a one-count pause | 4 | 7 |
| Standing barbell overhead press | 3 | 8 |
| Barbell Row | 3 | 12 |
| Back extension on a glute-ham bench | 4 | 12 |
Day 2
| Exercise | Sets | Repetitions |
|---|---|---|
| Deadlift | 4 | 7 |
| Bench press with a three-count pause | 3 | 5 |
| Front squat with a two-count pause | 3 | 5 |
| Wide-grip seated cable row | 5 | 8 |
Day 3
| Exercise | Sets | Repetitions |
|---|---|---|
| Full-depth pin squat | 3 | 6 |
| Two-board bench press | 3 | 6 |
| Single Arm Dumbbell Row | 5 | 10 per side |
| Bird Dog | 3 | 6 per side |
Day 4
| Exercise | Sets | Repetitions |
|---|---|---|
| Deadlift with a two-count pause just above the floor | 3 | 6 |
| Bench Press | 4 | 10 |
| Barbell stiff-legged deadlift | 3 | 8 |
| Cable Lat Pulldown | 4 | 10 |
| Cable Tricep Pushdowns | 4 | 10 |
How progression works
Follow the block’s week-by-week percentages and RPE instructions rather than adding weight indiscriminately each session. Enter realistic lift values and leave the planned taper intact when preparing for competition. The tables above use the first week of the original classic spreadsheet, preserved in the public archive linked below.
What the science says
A meta-analysis reported a modest maximal-strength advantage for periodized training in volume-equated comparisons. It provides context for an organized strength block, not proof that this exact sixteen-week sequence is best. [1]
A narrative review of powerlifting tapering discusses reducing training demands before performance testing. Its limited evidence informs the rationale for a taper, rather than validating Calgary Barbell’s precise final-week prescription. [2]
A meta-analysis found no clear overall strength superiority for autoregulated loading. RPE can inform load selection, but accurate judgments and sensible starting values still matter. [3]
These papers examine training principles and prescriptions. They do not establish that Calgary Barbell Classic 16-Week Programme is superior to other well-designed programmes.
Programme source and version
Original programme description: Bryce Krawczyk / Calgary Barbell – Classic 16-Week Programme.
Calgary Barbell Classic 16-Week Programme alternative exercises
You can perform the following exercises as alternatives to Calgary Barbell Classic 16-Week Programme.
Filter the exercises below by muscle group and difficulty.
| Exercise | Main muscle group | Difficulty | Type of training |
| Barbell Bench Squat | Thigh training |
Hard |
Compound exercise |
| Barbell Row | Shoulder training |
Hard |
Compound exercise |
| Barbell Squats | Thigh training |
Hard |
Compound exercise |
| Bench Press | Triceps training |
Medium |
Compound exercise |
| Bird Dog | Lower back |
Medium |
Compound exercise |
| Cable Lat Pulldown | Upper back |
Easy |
Compound exercise |
| Cable Tricep Pushdowns | Triceps training |
Easy |
Isolation exercise |
| Deadlift | Thigh training |
Hard |
Compound exercise |
| Safety Bar Squat | Thigh training |
Hard |
Compound exercise |
| Single Arm Dumbbell Row | Neck training |
Medium |
Isolation exercise |
| Smith Machine Bench Press | Chest training |
Medium |
Compound exercise |
| Smith Machine Squats | Thigh training |
Medium |
Compound exercise |
| Trap Bar Deadlift | Thigh training |
Medium |
Compound exercise |
Sources
- Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis. Moesgaard L et al. Sports Medicine. 2022; 52(7):1647-1666. doi: 10.1007/s40279-021-01636-1.
- Tapering and Peaking Maximal Strength for Powerlifting Performance: A Review. Travis SK et al. Sports. 2020; 8(9):E125. doi: 10.3390/sports8090125.
- The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis. Hickmott LM et al. Sports Medicine – Open. 2022; 8(1):9. doi: 10.1186/s40798-021-00404-9.