Calgary Barbell - Phase One

Strength and Muscle

4 weeks / 4 days per week

This is NOT my own work. The Calgary Barbell program is a 16-week powerlifting program designed to improve squat, bench press, and deadlift strength, often used in preparation for powerlifting competitions. This is phase one of 4.

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Week 1

Squat

Main

4 x 7 reps

Paused Bench

Main

4 x 8 reps

Overhead • Press

Supplemental

3 x 8 reps

Bent Over • Row

Supplemental

3 x 12 reps

Hyperextension

Supplemental

4 x 12 reps

Deadlift

Main

4 x 7 reps

Paused Bench

Main

3 x 5 reps

Front • Squat

Supplemental

3 x 5 reps

Wide Grip Seated Row

Supplemental

5 x 8 reps

Box Squat

Main

3 x 6 reps

Pin Press

Main

3 x 6 reps

Kroc Row

Supplemental

5 x 10 reps

Bird Dog

Assistance

3 x 6 reps

Paused Deadlift

Main

3 x 6 reps

Bench Press

Main

4 x 10 reps

Romanian Deadlift

Main

3 x 8 reps

Wide Grip • Pulldown

Supplemental

4 x 10 reps

Seated • Triceps Dip

Supplemental

4 x 10 reps

Week 2

Squat

Main

4 x 6 reps

Paused Bench

Main

4 x 6 reps

Overhead • Press

Supplemental

3 x 8 reps

Bent Over • Row

Supplemental

3 x 12 reps

Hyperextension

Supplemental

4 x 12 reps

Deadlift

Main

4 x 6 reps

Paused Bench

Main

4 x 6 reps

Paused Squat

Supplemental

3 x 6 reps

Wide Grip Seated Row

Supplemental

5 x 8 reps

Box Squat

Main

3 x 5 reps

Pin Press

Main

3 x 5 reps

Kroc Row

Supplemental

5 x 10 reps

Bird Dog

Assistance

3 x 6 reps

Paused Deadlift

Main

3 x 5 reps

Bench Press

Supplemental

4 x 10 reps

Romanian Deadlift

Supplemental

3 x 8 reps

Wide Grip • Pulldown

Supplemental

4 x 10 reps

Seated • Triceps Dip

Supplemental

4 x 10 reps

Week 3

Squat

Main

4 x 6 reps

Paused Bench

Main

4 x 6 reps

Overhead • Press

Supplemental

3 x 7 reps

Bent Over • Row

Supplemental

3 x 8 reps

Hyperextension

Supplemental

5 x 10 reps

Deadlift

Main

4 x 6 reps

Paused Bench

Main

3 x 4 reps

Paused Squat

Supplemental

3 x 4 reps

Wide Grip Seated Row

Supplemental

5 x 8 reps

Box Squat

Main

3 x 6 reps

Pin Press

Main

3 x 4 reps

Kroc Row

Supplemental

5 x 8 reps

Bird Dog

Assistance

3 x 8 reps

Paused Deadlift

Main

3 x 6 reps

Bench Press

Supplemental

4 x 10 reps

Romanian Deadlift

Supplemental

3 x 6 reps

Wide Grip • Pulldown

Supplemental

4 x 8 reps

Seated • Triceps Dip

Supplemental

4 x 8 reps

Week 4

Squat

Main

5 x 5 reps

Paused Bench

Main

5 x 5 reps

Overhead • Press

Supplemental

3 x 7 reps

Bent Over • Row

Supplemental

3 x 8 reps

Hyperextension

Supplemental

5 x 10 reps

Deadlift

Main

5 x 5 reps

Paused Bench

Main

3 x 3 reps

Paused Squat

Supplemental

3 x 5 reps

Wide Grip Seated Row

Supplemental

4 x 8 reps

Box Squat

Assistance

3 x 6 reps

Pin Press

Main

3 x 6 reps

Kroc Row

Assistance

5 x 10 reps

Bird Dog

Assistance

3 x 6 reps

Paused Deadlift

Assistance

3 x 6 reps

Bench Press

Assistance

4 x 10 reps

Romanian Deadlift

Assistance

3 x 8 reps

Wide Grip • Pulldown

Assistance

4 x 10 reps

Seated • Triceps Dip

Assistance

4 x 10 reps

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