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The program

Calgary Barbell 16-Week Powerlifting Program: Free Spreadsheet, Percentages & Tracker

Free Calgary Barbell 16-Week Powerlifting Program spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule: 4 days/week
Length: 16 weeks
Main lifts: 14

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the Calgary Barbell 16-Week Powerlifting Program spreadsheet

Calculate your Calgary Barbell 16-Week Powerlifting Program weights

Free Calgary Barbell 16-Week Powerlifting Program spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM → Check Strength Standards →

Squat 1RM (lbs)

Bench Press 1RM (lbs) Estimated

Deadlift 1RM (lbs) Estimated

Overhead Press 1RM (lbs)

Box Squat 1RM (lbs) Estimated

Front Squat 1RM (lbs) Estimated

Close-Grip Bench Press 1RM (lbs) Estimated

Deficit Deadlift 1RM (lbs) Estimated

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Day 1 — Competition Squat, Competition Bench & Secondary Pull	Squat	4	7	67%	175 lbs	1×45 + 2×10	Competition Squat: 4×7 @ 67%
Day 1 — Competition Squat, Competition Bench & Secondary Pull	Bench Press	4	7	68%	270 lbs	2×45 + 2×10 + 1×2.5	Competition Paused Bench: 4×7 @ 68%
Day 1 — Competition Squat, Competition Bench & Secondary Pull	Romanian Deadlift	3	8	—	—	—	Controlled hamstring stretch @ RPE 7.5
Day 1 — Competition Squat, Competition Bench & Secondary Pull	Plank	3	45	—	—	—	45-second braced trunk hold
Day 2 — Competition Deadlift, Overhead Press & Secondary Squat	Deadlift	4	7	67%	210 lbs	1×45 + 1×25 + 1×10 + 1×2.5	Competition Deadlift: 4×7 @ 67%
Day 2 — Competition Deadlift, Overhead Press & Secondary Squat	Overhead Press	4	6	65%	170 lbs	1×45 + 1×10 + 1×5 + 1×2.5	Strict Barbell Overhead Press
Day 2 — Competition Deadlift, Overhead Press & Secondary Squat	Box Squat	3	4	62%	145 lbs	1×45 + 1×5	2-count pause on parallel box
Day 2 — Competition Deadlift, Overhead Press & Secondary Squat	Barbell Row	4	8	—	—	—	Upper-back hypertrophy @ RPE 8
Day 3 — Secondary Squat, Close-Grip Bench & Posterior Chain	Front Squat	4	5	60%	125 lbs	1×25 + 1×10 + 1×5	Upright torso quad development
Day 3 — Secondary Squat, Close-Grip Bench & Posterior Chain	Close-Grip Bench Press	4	6	64%	220 lbs	1×45 + 1×25 + 1×10 + 1×5 + 1×2.5	Tricep lockout & bench volume
Day 3 — Secondary Squat, Close-Grip Bench & Posterior Chain	Deficit Deadlift	3	4	62%	165 lbs	1×45 + 1×10 + 1×5	1–2 inch deficit pull for speed off the floor
Day 3 — Secondary Squat, Close-Grip Bench & Posterior Chain	Dip	3	10	—	—	—	Chest & tricep assistance @ RPE 8
Day 4 — Deficit Deadlift, Touch-and-Go Bench & Upper Back	Deficit Deadlift	3	4	62%	165 lbs	1×45 + 1×10 + 1×5	Controlled 1–2 inch deficit pull maintaining lats tight off the floor
Day 4 — Deficit Deadlift, Touch-and-Go Bench & Upper Back	Bench Press	4	8	66%	265 lbs	2×45 + 2×10	Touch-and-go volume bench press
Day 4 — Deficit Deadlift, Touch-and-Go Bench & Upper Back	Incline Dumbbell Press	3	10	—	—	—	Upper pec hypertrophy @ RPE 8
Day 4 — Deficit Deadlift, Touch-and-Go Bench & Upper Back	Chin-Up	4	8	—	—	—	Vertical pull lat work @ RPE 8

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General strength plan

16-week 4-day competition powerlifting periodization

Intermediate and advanced powerlifters preparing for a meet or full 16-week macrocycle across Squat, Paused Bench Press, and Deadlift.

Before choosing this plan

Progresses across four 4-week mesocycles from high-volume paused and tempo variations into heavy competition triples, doubles, and meet taper.

Equipment

Barbell and plates
Squat rack with safeties
Bench
Dumbbells
Dip and chin-up station

Progression in this app

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

Follows Bryce Krawczyk’s 4-day Calgary Barbell competition template pairing competition lifts with high-specificity paused, deficit, and close-grip variations.

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

4 × 7 @ 67%working

Rest 3:00

Competition Squat: 4×7 @ 67%

Bench Press main

4 × 7 @ 68%working

Rest 2:30

Competition Paused Bench: 4×7 @ 68%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

4 × 7 @ 67%working

Rest 3:00

Competition Deadlift: 4×7 @ 67%

Overhead Press main

4 × 6 @ 65%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 62%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 60%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 64%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 62%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 62%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 8 @ 66%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 2

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

4 × 7 @ 69.5%working

Rest 3:00

Competition Squat: 4×7 @ 69.5%

Bench Press main

4 × 7 @ 70.5%working

Rest 2:30

Competition Paused Bench: 4×7 @ 70.5%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

4 × 7 @ 69.5%working

Rest 3:00

Competition Deadlift: 4×7 @ 69.5%

Overhead Press main

4 × 6 @ 65%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 62%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 60%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 64%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 62%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 62%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 8 @ 66.5%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 3

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

4 × 7 @ 72%working

Rest 3:00

Competition Squat: 4×7 @ 72%

Bench Press main

4 × 7 @ 73%working

Rest 2:30

Competition Paused Bench: 4×7 @ 73%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

4 × 7 @ 72%working

Rest 3:00

Competition Deadlift: 4×7 @ 72%

Overhead Press main

4 × 6 @ 65%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 64%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 60%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 66%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 63%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 64%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 8 @ 69%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 4

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

4 × 7 @ 74.5%working

Rest 3:00

Competition Squat: 4×7 @ 74.5%

Bench Press main

4 × 7 @ 75.5%working

Rest 2:30

Competition Paused Bench: 4×7 @ 75.5%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

4 × 7 @ 74.5%working

Rest 3:00

Competition Deadlift: 4×7 @ 74.5%

Overhead Press main

4 × 6 @ 67.5%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 66.5%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 62.5%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 68.5%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 65.5%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 66.5%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 8 @ 71.5%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 5

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

5 × 5 @ 75%working

Rest 3:00

Competition Squat: 5×5 @ 75%

Bench Press main

5 × 5 @ 76%working

Rest 2:30

Competition Paused Bench: 5×5 @ 76%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

5 × 5 @ 75%working

Rest 3:00

Competition Deadlift: 5×5 @ 75%

Overhead Press main

4 × 6 @ 68%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 67%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 63%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 69%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 66%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 67%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 6 @ 72%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 6

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

5 × 5 @ 77.5%working

Rest 3:00

Competition Squat: 5×5 @ 77.5%

Bench Press main

5 × 5 @ 78.5%working

Rest 2:30

Competition Paused Bench: 5×5 @ 78.5%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

5 × 5 @ 77.5%working

Rest 3:00

Competition Deadlift: 5×5 @ 77.5%

Overhead Press main

4 × 6 @ 70.5%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 69.5%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 65.5%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 71.5%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 68.5%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 69.5%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 6 @ 74.5%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 7

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

5 × 5 @ 80%working

Rest 3:00

Competition Squat: 5×5 @ 80%

Bench Press main

5 × 5 @ 81%working

Rest 2:30

Competition Paused Bench: 5×5 @ 81%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

5 × 5 @ 80%working

Rest 3:00

Competition Deadlift: 5×5 @ 80%

Overhead Press main

4 × 6 @ 73%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 72%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 68%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 74%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 71%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 72%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 6 @ 77%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 8

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

5 × 5 @ 82.5%working

Rest 3:00

Competition Squat: 5×5 @ 82.5%

Bench Press main

5 × 5 @ 83.5%working

Rest 2:30

Competition Paused Bench: 5×5 @ 83.5%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

5 × 5 @ 82.5%working

Rest 3:00

Competition Deadlift: 5×5 @ 82.5%

Overhead Press main

4 × 6 @ 75.5%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 74.5%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 70.5%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 76.5%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 73.5%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 74.5%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 6 @ 79.5%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 9

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

4 × 3 @ 82%working

Rest 3:00

Competition Squat: 4×3 @ 82%

Bench Press main

4 × 3 @ 83%working

Rest 2:30

Competition Paused Bench: 4×3 @ 83%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

4 × 3 @ 82%working

Rest 3:00

Competition Deadlift: 4×3 @ 82%

Overhead Press main

4 × 6 @ 75%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 74%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 70%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 76%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 73%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 74%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 4 @ 79%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 10

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

4 × 3 @ 84.5%working

Rest 3:00

Competition Squat: 4×3 @ 84.5%

Bench Press main

4 × 3 @ 85.5%working

Rest 2:30

Competition Paused Bench: 4×3 @ 85.5%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

4 × 3 @ 84.5%working

Rest 3:00

Competition Deadlift: 4×3 @ 84.5%

Overhead Press main

4 × 6 @ 77.5%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 76.5%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 72.5%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 78.5%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 75.5%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 76.5%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 4 @ 81.5%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 11

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

4 × 3 @ 87%working

Rest 3:00

Competition Squat: 4×3 @ 87%

Bench Press main

4 × 3 @ 88%working

Rest 2:30

Competition Paused Bench: 4×3 @ 88%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

4 × 3 @ 87%working

Rest 3:00

Competition Deadlift: 4×3 @ 87%

Overhead Press main

4 × 6 @ 80%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 79%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 75%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 81%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 78%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 79%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 4 @ 84%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 12

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

4 × 3 @ 89.5%working

Rest 3:00

Competition Squat: 4×3 @ 89.5%

Bench Press main

4 × 3 @ 90.5%working

Rest 2:30

Competition Paused Bench: 4×3 @ 90.5%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

4 × 3 @ 89.5%working

Rest 3:00

Competition Deadlift: 4×3 @ 89.5%

Overhead Press main

4 × 6 @ 82.5%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 81.5%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 77.5%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 83.5%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 80.5%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 81.5%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 4 @ 86.5%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 13

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

3 × 2 @ 88%working

Rest 3:00

Competition Squat: 3×2 @ 88%

Bench Press main

3 × 2 @ 89%working

Rest 2:30

Competition Paused Bench: 3×2 @ 89%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

3 × 2 @ 88%working

Rest 3:00

Competition Deadlift: 3×2 @ 88%

Overhead Press main

4 × 6 @ 81%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 80%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 76%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 82%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 79%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 80%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 3 @ 85%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 14

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

3 × 2 @ 90.5%working

Rest 3:00

Competition Squat: 3×2 @ 90.5%

Bench Press main

3 × 2 @ 91.5%working

Rest 2:30

Competition Paused Bench: 3×2 @ 91.5%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

3 × 2 @ 90.5%working

Rest 3:00

Competition Deadlift: 3×2 @ 90.5%

Overhead Press main

4 × 6 @ 83.5%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 82.5%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 78.5%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 84.5%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 81.5%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 82.5%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 3 @ 87.5%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 15

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

3 × 2 @ 93%working

Rest 3:00

Competition Squat: 3×2 @ 93%

Bench Press main

3 × 2 @ 94%working

Rest 2:30

Competition Paused Bench: 3×2 @ 94%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

3 × 2 @ 93%working

Rest 3:00

Competition Deadlift: 3×2 @ 93%

Overhead Press main

4 × 6 @ 86%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 85%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 81%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 87%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 84%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 85%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 3 @ 90%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8

Week 16

4 sessions

Day 1 · Competition Squat, Competition Bench & Secondary Pull

Squat main

3 × 2 @ 75%working

Rest 3:00

Competition Squat: 3×2 @ 75%

Bench Press main

3 × 2 @ 77%working

Rest 2:30

Competition Paused Bench: 3×2 @ 77%

Romanian Deadlift accessory

3 × 8working

Rest 2:00

Controlled hamstring stretch @ RPE 7.5

Plank accessory

3 × 45working

Rest 1:00

45-second braced trunk hold

Day 2 · Competition Deadlift, Overhead Press & Secondary Squat

Deadlift main

3 × 2 @ 75%working

Rest 3:00

Competition Deadlift: 3×2 @ 75%

Overhead Press main

4 × 6 @ 69%working

Rest 2:00

Strict Barbell Overhead Press

Box Squat main

3 × 4 @ 67%working

Rest 2:30

2-count pause on parallel box

Barbell Row accessory

4 × 8working

Rest 1:30

Upper-back hypertrophy @ RPE 8

Day 3 · Secondary Squat, Close-Grip Bench & Posterior Chain

Front Squat main

4 × 5 @ 63%working

Rest 2:30

Upright torso quad development

Close-Grip Bench Press main

4 × 6 @ 70%working

Rest 2:00

Tricep lockout & bench volume

Deficit Deadlift main

3 × 4 @ 66%working

Rest 2:30

1–2 inch deficit pull for speed off the floor

Dip accessory

3 × 10working

Rest 1:30

Chest & tricep assistance @ RPE 8

Day 4 · Deficit Deadlift, Touch-and-Go Bench & Upper Back

Deficit Deadlift main

3 × 4 @ 67%working

Rest 2:30

Controlled 1–2 inch deficit pull maintaining lats tight off the floor

Bench Press main

4 × 3 @ 73%working

Rest 2:30

Touch-and-go volume bench press

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical pull lat work @ RPE 8