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Edit Cell
1. This is modified version of Calg
weights that were based on RPE (e
TrainingMax estima
Round To: Lift 1RM
(95% of 1RM) 2. Since the entire point of RPE
2.5 Squat 145 138
fluctuations, these estimations
Bench 95 90 suggestions. It is OK to
Deadlift 170 163 3. If you feel so inclined, you c
OHP 60 58
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%
ke a Copy *click for more details* - Thanks, LiftVault.com

Notes:
s modified version of Calgary Barbell's 16 Week program. The modification is that
hat were based on RPE (e.g. 3x5 @RPE 8) have been converted using a % of 1RM
estimation to recommended loads.
nce the entire point of RPE is to modify your workout based on daily strength
ations, these estimations should be taken with a grain of salt. They are flexible
suggestions. It is OK to lift less or more than the recommended value.
you 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 Load
Competition Squat 4 7 67% 92.5
Paused Bench 4 7 67% 60.0
Overhead Press 3 8
Bent Over Row 3 12
Reverse Hyper 4 12

WEEK 1, Day 2
Exercise Sets Reps Intensity Load
Competition Deadlift 4 7 67% 110.0
3ct Pause Bench 3 5 60% 55.0
SSB Pause Squat 3 5 8RPE 92.5
Incline Row 5 8

WEEK 1, Day 3
Exercise Sets Reps Intensity Load
Pin Squat (depth) 3 6 65% 90.0
Spoto Press 3 6 8RPE 75.0
1-Arm DB Rows 5 10
Birddogs (reps per side) 3 6

WEEK 1, Day 4
Exercise Sets Reps Intensity Load
2ct Pause Deadlift (floor) 3 6 63% 102.5
Rep Bench (Touch and Go) 4 10 63% 57.5
Romanians 3 8 40% 65.0
Chin ups 4 10
Dips 4 10
 WEEK 2, Day 1 Week 3, Day 1
Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 4 6 70% 97.5 1.0.1 180 4 6 73% 100.0 1.0.1 180
1.1.1 180 4 6 70% 62.5 1.1.1 180 4 6 73% 65.0 1.1.1 180
1.0.1 120 3 8 1.0.1 120 3 7 1.0.1 120
1.0.1 90 3 12 1.0.1 90 3 8 1.0.1 90
1.0.1 60 4 12 1.0.1 60 5 10 1.0.1 60

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 4 6 70% 112.5 1.0.1 180 4 6 73% 117.5 1.0.1 180
1.3.1 180 3 6 60% 55.0 1.3.1 180 3 4 65% 57.5 1.3.1 180
1.2.1 180 3 6 8RPE 90.0 1.2.1 45 3 4 8RPE 97.5 1.2.1 180
1.0.1 90 5 8 1.0.1 90 5 8 1.0.1 90

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.1.1 120 3 5 70% 97.5 1.1.1 120 3 6 68% 92.5 1.1.1 120
1.0.1 60 3 5 8RPE 77.5 1.0.1 60 3 4 8RPE 80.0 1.0.1 60
1.1.1 90 5 10 1.1.1 90 5 8 1.1.1 90
1.1.1 90 3 6 1.1.1 90 3 8 1.1.1 90

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
x 120 3 5 65% 105.0 x 120 3 6 68% 110.0 x 120
1.0.1 120 4 10 65% 57.5 1.0.1 120 4 10 68% 60.0 1.0.1 120
1.0.1 180 3 8 43% 70.0 1.0.1 180 3 6 45% 72.5 1.0.1 180
1.0.1 90 4 10 1.0.1 90 4 8 1.0.1 90
1.0.1 90 4 10 1.1.1 90 4 8 1.0.1 90
Week 4, Day 1
Sets Reps Intensity Load Tempo Rest
5 5 75% 102.5 1.0.1 180
5 5 75% 67.5 1.1.1 180
3 7 1.0.1 120
3 8 1.0.1 90
5 10 1.0.1 60

Sets Reps Intensity Load Tempo Rest

5 5 75% 122.5 1.0.1 180
3 3 70% 62.5 1.3.1 180
3 5 8RPE 92.5 1.2.1 180
4 8 1.0.1 90

Sets Reps Intensity Load Tempo Rest

3 5 73% 100.0 1.1.1 120
3 6 8RPE 75.0 1.0.1 60
5 8 1.1.1 90
4 8 1.1.1 90

Sets Reps Intensity Load Tempo Rest

3 5 73% 117.5 x 120
4 8 70% 62.5 1.0.1 120
3 6 48% 77.5 1.0.1 180
4 8 1.0.1 90
4 8 1.0.1 90
 WEEK 1
Exercise Sets Reps Intensity Load
Competition Squat 3 3 80% 110.0
Competition Squat 2 5 68% 92.5
Competition Pause Bench 4 3 80% 72.5
Competition Pause Bench 2 5 68% 60.0
Romanians 4 9 8RPE 115.0
Side Planks (seconds per side) 3 x 30s

WEEK 1, Day 2
Exercise Sets Reps Intensity Load
Competition Deadlift 3 3 80% 130.0
Competition Deadlift 2 5 68% 110.0
2ct Pause Bench 3 4 8RPE 80.0
Competition Squat 2 5 65% 90.0
Incline Row 4 10

WEEK 1, Day 3
Exercise Sets Reps Intensity Load
2ct Pause Squat 4 4 8RPE 115.0
Competition Pause Bench 6 5 70% 62.5
Spoto Press 4 5 8RPE 77.5
Competition Deadlift 2 5 65% 105.0
Chin ups 4 10

WEEK 1, Day 4
Exercise Sets Reps Intensity Load
2ct Pause Deadlifts (floor) 4 4 8RPE 137.5
Touch and Go Bench 3 6 9RPE 77.5
Incline Press 4 8
1-Arm DB Rows 6 10
 WEEK 2 Week 3
Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 4 3 82% 112.5 1.0.1 180 5 2 86% 117.5 1.0.1 180
1.0.1 180 2 5 70% 97.5 1.0.1 180 2 4 72% 100.0 1.0.1 180
1.1.1 180 5 3 82% 75.0 1.1.1 180 5 2 86% 77.5 1.1.1 180
1.1.1 180 3 5 70% 62.5 1.1.1 180 2 4 72% 65.0 1.1.1 180
1.0.1 90 4 8 8RPE 120.0 1.0.1 90 4 8 8RPE 120.0 1.0.1 90
x 60 4 x 30s x 60 4 x 45s x 60

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 4 3 82% 132.5 1.0.1 180 5 2 86% 140.0 1.0.1 180
1.0.1 180 2 5 70% 112.5 1.0.1 180 2 4 72% 117.5 1.0.1 180
1.3.1 180 4 3 8RPE 82.5 1.3.1 180 3 3 8RPE 82.5 1.3.1 180
1.0.1 180 3 5 68% 92.5 1.0.1 180 2 5 71% 97.5 1.0.1 180
1.0.1 60 4 10 1.0.1 60 4 8 1.0.1 60

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.1.1 180 5 3 8RPE 117.5 1.1.1 180 4 5 9RPE 122.5 1.1.1 180
1.1.1 180 6 4 73% 65.0 1.1.1 180 6 3 75% 67.5 1.1.1 180
1.0.1 180 3 4 8RPE 80.0 1.0.1 120 4 3 8RPE 82.5 1.0.1 120
1.0.1 180 3 5 68% 110.0 1.0.1 180 2 5 71% 115.0 1.0.1 180
1.0.1 90 4 10 1.0.1 90 4 8 1.0.1 90

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 5 3 8RPE 140.0 1.0.1 180 4 5 8RPE 132.5 1.0.1 180
1.0.1 180 3 12 10RPE 65.0 1.0.1 180 4 7 8RPE 72.5 1.0.1 180
1.0.1 120 4 7 1.0.1 120 5 6 1.0.1 120
1.0.1 60 6 10 1.0.1 60 6 8 1.0.1 60
 Week 4
Sets Reps Intensity Load Tempo Rest
4 3 85% 117.5 1.0.1 180
3 4 75% 102.5 1.0.1 180
5 3 85% 77.5 1.1.1 180
3 4 75% 67.5 1.1.1 180
4 7 8RPE 122.5 1.0.1 90
4 x 45s x 60

Sets Reps Intensity Load Tempo Rest

4 3 85% 137.5 1.0.1 180
3 4 75% 122.5 1.0.1 180
4 4 8RPE 80.0 1.3.1 180
2 4 74% 102.5 1.0.1 180
4 8 1.0.1 60

Sets Reps Intensity Load Tempo Rest

4 2 9RPE 132.5 1.1.1 180
6 5 68% 60.0 1.1.1 180
4 4 8RPE 80.0 1.0.1 120
2 4 74% 120.0 1.0.1 180
4 8 1.0.1 90

Sets Reps Intensity Load Tempo Rest

4 2 9RPE 150.0 1.0.1 180
4 5 8RPE 77.5 1.0.1 180
4 10 1.0.1 120
6 8 1.0.1 60
 WEEK 1
Exercise Sets Reps Intensity Load
Competition Squat 5 4 82% 112.5
Competition Squat 2 4 71% 97.5
Competition Pause Bench 6 4 82% 75.0
Competition Pause Bench 2 4 71% 65.0
Bent Over Row 4 8 8RPE 120.0
Rolling Planks (total reps, not per side) 3 20

WEEK 1, Day 2
Exercise Sets Reps Intensity Load
Competition Deadlift 4 4 82% 132.5
Competition Deadlift 2 4 71% 115.0
Pin Press (chest level) 4 4 8RPE 80.0
Competition Squat 3 5 68% 92.5
Incline Row 4 8

WEEK 1, Day 3
Exercise Sets Reps Intensity Load
2ct Pause Squats 1+2F 4 9RPE 125.0
Competition Pause Bench 6 5 72% 65.0
Close Grip Bench Press 1+2R 4 8RPE 80.0
Competition Deadlift 2 5 68% 110.0
Chin ups 4 8

WEEK 1, Day 4
Exercise Sets Reps Intensity Load
2ct Pause Deadlifts (floor) 1+2F 4 9RPE 140.0
Bench +mini bands 1+1F 8 9RPE 72.5
Barbell Overhead Press 1+3R 7 8RPE 42.5
1-Arm DB Rows 5 8
 WEEK 2 Week 3
Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 6 3 85% 117.5 1.0.1 180 3 3 83% 115.0 1.0.1 180
1.0.1 180 2 4 74% 102.5 1.0.1 180 2 4 76% 105.0 1.0.1 180
1.1.1 180 7 4 85% 77.5 1.1.1 180 3 3 83% 75.0 1.1.1 180
1.1.1 180 2 4 74% 67.5 1.1.1 180 2 4 76% 67.5 1.1.1 180
1.0.1 90 4 6 8RPE 127.5 1.0.1 90 4 5 8RPE 132.5 1.0.1 90
x 60 4 20 x 60 4 24 x 60

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 5 3 85% 137.5 1.0.1 180 3 3 83% 135.0 1.0.1 180
1.0.1 180 2 4 74% 120.0 1.0.1 180 2 4 76% 122.5 1.0.1 180
1.1.1 180 4 5 8RPE 77.5 1.1.1 180 4 3 8RPE 85.0 1.1.1 180
1.0.1 180 3 5 71% 97.5 1.0.1 180 3 4 74% 102.5 1.0.1 180
1.0.1 60 4 8 1.0.1 60 4 8 1.0.1 60

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.2.1 180 1+3F 2 9RPE 132.5 1.2.1 180 1+1R 3 8RPE 130.0 1.2.1 180
1.1.1 180 6 4 75% 67.5 1.1.1 180 5 3 78% 70.0 1.1.1 180
1.0.1 180 1+1F 3 9RPE 85.0 1.0.1 120 1+1R 2 8RPE 85.0 1.0.1 180
1.0.1 180 3 5 71% 115.0 1.0.1 180 3 4 74% 120.0 1.0.1 180
1.0.1 90 4 8 1.0.1 90 4 8 1.0.1 180

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 1+3F 2 9RPE 150.0 1.0.1 180 1+1R 3 8RPE 140.0 1.0.1 180
1.0.1 180 1+1F 7 9RPE 75.0 1.0.1 180 1+1F 6 9RPE 77.5 1.0.1 180
1.0.1 120 1+2R 8 8RPE 42.5 1.0.1 120 1+1R 5 8RPE 47.5 1.0.1 180
1.0.1 60 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
Competition Squat 1 3 8RPE 125.0
Competition Squat (% of E1RM) 6 5 65% 0.0
Competition Pause Bench 1 3 8RPE 82.5
Competition Pause Bench (% of E1RM) 7 5 65% 0.0
Overhead Press 1+2F 6 9RPE 47.5

WEEK 1, Day 2
Exercise Sets Reps Load
Competition Deadlift 1 3 8RPE 140.0
Competition Deadlift (% of E1RM) 6 5 65% 0.0
2ct Pause Bench 1+2F 4 9RPE 82.5
SSB Squat 1+2R 4 8RPE 97.5

WEEK 1, Day 3
Exercise Sets Reps Load
Pin Squat 1 3 8RPE 125.0
Pin Squat 1+1F 4 9RPE 125.0
Close Grip Bench 1+2F 3 9RPE 85.0
Spoto Press 1+1F 5 9RPE 80.0

WEEK 1, Day 4
Exercise Sets Reps Load
2ct Pause Deadlifts 1 3 8RPE 140.0
2ct Pause Deadlifts 1+2F 5 9RPE 137.5
Touch and Go Bench 1+3R 5 8RPE 77.5
 WEEK 2 Week 3
Performed Tempo Rest Sets Reps Load Performed Tempo Rest Sets Reps
1.0.1 180 1 2 8RPE 130.0 1.0.1 180 1 1
1.0.1 180 6 5 68% 0.0 1.0.1 180 4 4
1.1.1 180 1 2 8RPE 85.0 1.1.1 180 1 1
1.1.1 180 7 5 68% 0.0 1.1.1 180 5 4
1.0.1 120 1+1F 7 9RPE 45.0 1.0.1 90 1+2R 6

Tempo Rest Sets Reps Load Tempo Rest Sets Reps

1.0.1 180 1 2 8RPE 145.0 1.0.1 180 1 1
1.0.1 180 6 5 68% 0.0 1.0.1 180 4 4
1.2.1 180 1+2R 5 8RPE 77.5 1.2.1 180 1+2F 2
1.0.1 180 1+1F 3 9RPE 102.5 1.0.1 180 1+2F 4

Tempo Rest Sets Reps Load Tempo Rest Sets Reps

1.2.1 180 1 2 8RPE 130.0 1.2.1 180 1 1
1.2.1 180 1+1F 5 9RPE 122.5 1.2.1 180 1+1F 2
1.0.1 180 1+1F 2 9RPE 87.5 1.0.1 180 1+2R 3
1.0.1 180 1+1F 6 9RPE 77.5 1.0.1 180 1+1F 3

Tempo Rest Sets Reps Load Tempo Rest Sets Reps

x 180 1 2 8RPE 145.0 x 180 1 1
x 180 1+2R 4 8RPE 137.5 x 180 1+2F 2
1.0.1 180 1+3R 4 8RPE 80.0 1.0.1 180 1+1F 3
 Week 3 Week 4
Load Performed Tempo Rest Sets Reps Load Performed Tempo Rest
8RPE 132.5 1.0.1 180 1 1 8RPE 132.5 1.0.1 180
72% 0.0 1.0.1 180 3 3 76% 0.0 1.0.1 180
9RPE 90.0 1.1.1 180 1 1 9RPE 90.0 1.1.1 180
72% 0.0 1.1.1 180 4 3 76% 0.0 1.1.1 180
8RPE 45.0 1.0.1 120 1+1F 5 9RPE 47.5 1.0.1 90

Load Tempo Rest Sets Reps Load Tempo Rest

8RPE 150.0 1.0.1 180 1 1 8RPE 150.0 1.0.1 180
72% 0.0 1.0.1 180 3 3 76% 0.0 1.0.1 180
9RPE 87.5 1.2.1 180 1+2R 4 8RPE 80.0 1.2.1 180
9RPE 100.0 1.0.1 180 1+1R 2 8RPE 102.5 1.0.1 180

Load Tempo Rest Sets Reps Load Tempo Rest

8RPE 132.5 1.2.1 180 1 1 8RPE 132.5 1.2.1 180
9RPE 132.5 1.2.1 180 1+2F 4 8RPE 122.5 1.2.1 180
8RPE 82.5 1.0.1 180 1+1F 4 9RPE 82.5 1.0.1 180
9RPE 85.0 1.0.1 180 1+1F 4 9RPE 82.5 1.0.1 180

Load Tempo Rest Sets Reps Load Tempo Rest

8RPE 150.0 x 180 1 1 8RPE 150.0 x 180
9RPE 150.0 x 180 1+2F 4 9RPE 140.0 x 180
9RPE 85.0 1.0.1 180 1+2F 3 9RPE 85.0 1.0.1 180
 5 Days from Competition
Exercise Sets Reps Load
Competition Squat 1 1 Opener
Competition Squat 3 2 82% 112.5
Competition Pause Bench 1 1 Opener
Competition Pause Bench 3 2 84% 75.0

4 Days from Competition

Exercise Sets Reps Load
Competition Deadlift 1 1 Opener
Competition Deadlift 2 2 82% 132.5
Competition Pause Bench 4 1 85% 77.5

3 Days From Competition

Exercise Sets Reps Load
Competition Squat 1 1 85% 117.5
2 2 78% 107.5
Competition Pause Bench 1 1 85% 77.5
3 2 78% 70.0
Competition Deadlift 1 1 82% 132.5
2 2 75% 122.5

2 Days From Competition

Exercise Sets Reps Load
Competition Squat 2 3 75% 102.5
Competition Pause Bench 3 3 78% 70.0
Competition Deadlift 1 3 75% 122.5
Tempo Rest
1.0.1 180
1.0.1 180
1.1.1 180
1.1.1 180

Tempo Rest
1.0.1 180
1.0.1 180
1.1.1 180

Tempo Rest
1.0.1 180
1.0.1 180
1.1.1 180
1.1.1 180
1.0.1 180
1.0.1 180

Tempo Rest
1.0.1 180
1.1.1 180
1.0.1 180