To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Make

a Copy *click for more details* - Thanks, LiftVault.com

Edit Cell Notes:

1. This is modified version of Calgary Barbell's 16 Week program. The
modification is that weights that were based on RPE (e.g. 3x5 @RPE 8) have
TrainingMax been converted using a % of 1RM estimation to recommended loads.
Round
Lift 1RM (95% of 2. Since the entire point of RPE is to modify your workout based on daily
To:
5 Squat 203 195 1RM) strength fluctuations, these estimations should be taken with a grain of salt.
Bench 152 145 They are flexible suggestions. It is OK to lift less or more than the recommended
Deadlift 225 215 value.
OHP 90 85 3. If you feel so inclined, you can modify the table below to your own preferred
% estimation.
H.E.H.B.S 170 160
4. To use KG, enter "2.5" into C7. To use LB, enter "5" into C7.

Reps
1 2 3 4 5 6 7 8 9 10
10 100% 96% 92% 89% 86% 84% 81% 79% 76% 74%
9.5 98% 94% 91% 88% 85% 82% 80% 77% 75% 72%
9 96% 92% 89% 86% 84% 81% 79% 76% 74% 71%
8.5 94% 91% 88% 85% 82% 80% 77% 75% 72% 69%
RPE
8 92% 89% 86% 84% 81% 79% 76% 74% 71% 68%
7.5 91% 88% 85% 82% 80% 77% 75% 72% 69% 67%
7 89% 86% 84% 81% 79% 76% 74% 71% 68% 65%
6.5 88% 85% 82% 80% 77% 75% 72% 69% 67% 64%
 - Thanks, LiftVault.com

16 Week program. The

PE (e.g. 3x5 @RPE 8) have
o recommended loads.
r workout based on daily
e taken with a grain of salt.
more than the recommended

below to your own preferred

B, enter "5" into C7.

WEEK 1, Day 1 WEEK 2, Day 1
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Squat 4 7 67% 130.0 1.0.1 180 4 6 70% 135.0 1.0.1
Paused Bench 4 7 67% 95.0 1.1.1 180 4 6 70% 100.0 1.1.1
Overhead Press 3 8 1.0.1 120 3 8 1.0.1
Bent Over Row 3 12 1.0.1 90 3 12 1.0.1
GHR Back Extension 4 12 1.0.1 60 4 12 1.0.1

WEEK 1, Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Deadlift 4 7 67% 145.0 1.0.1 180 4 6 70% 150.0 1.0.1
3ct Pause Bench 3 5 60% 85.0 1.3.1 180 3 6 60% 85.0 1.3.1
Paused H.E. High Bar Squat 3 5 8RPE 130.0 1.2.1 180 3 6 8RPE 125.0 1.2.1
Incline Row 5 8 1.0.1 90 5 8 1.0.1

WEEK 1, Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
3ct Pause Squat (depth) 3 6 65% 125.0 1.1.1 120 3 5 70% 135.0 1.1.1
Spoto Press 3 6 8RPE 120.0 1.0.1 60 3 5 8RPE 125.0 1.0.1
1-Arm DB Rows 5 10 1.1.1 90 5 10 1.1.1
Birddogs (reps per side) 3 6 1.1.1 90 3 6 1.1.1

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Deadlift (floor) 3 6 63% 135.0 x 120 3 5 65% 140.0 x
Rep Bench (Touch and Go) 4 10 63% 90.0 1.0.1 120 4 10 65% 95.0 1.0.1
Romanians 3 8 40% 85.0 1.0.1 180 3 8 43% 90.0 1.0.1
W. Pull ups 4 10 1.0.1 90 4 10 1.0.1
W.Dips 4 10 1.0.1 90 4 10 1.1.1
 Week 3, Day 1 Week 4, Day 1
Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 4 6 73% 140.0 1.0.1 180 5 5 75% 145.0 1.0.1 180
180 4 6 73% 105.0 1.1.1 180 5 5 75% 110.0 1.1.1 180
120 3 7 1.0.1 120 3 7 1.0.1 120
90 3 8 1.0.1 90 3 8 1.0.1 90
60 5 10 1.0.1 60 5 10 1.0.1 60

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 4 6 73% 155.0 1.0.1 180 5 5 75% 160.0 1.0.1 180
180 3 4 65% 95.0 1.3.1 180 3 3 70% 100.0 1.3.1 180
45 3 4 8RPE 135.0 1.2.1 180 3 5 8RPE 130.0 1.2.1 180
90 5 8 1.0.1 90 4 8 1.0.1 90

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
120 3 6 68% 135.0 1.1.1 120 3 5 73% 140.0 1.1.1 120
60 3 4 8RPE 130.0 1.0.1 60 3 6 8RPE 120.0 1.0.1 60
90 5 8 1.1.1 90 5 8 1.1.1 90
90 3 8 1.1.1 90 4 8 1.1.1 90

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
120 3 6 68% 145.0 x 120 3 5 73% 155.0 x 120
120 4 10 68% 100.0 1.0.1 120 4 8 70% 100.0 1.0.1 120
180 3 6 45% 95.0 1.0.1 180 3 6 48% 105.0 1.0.1 180
90 4 8 1.0.1 90 4 8 1.0.1 90
90 4 8 1.0.1 90 4 8 1.0.1 90
 WEEK 1 WEEK 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Squat 3 3 80% 155.0 1.0.1 180 4 3 82% 160.0 1.0.1
Competition Squat 2 5 68% 135.0 1.0.1 180 2 5 70% 135.0 1.0.1
Competition Pause Bench 4 3 80% 115.0 1.1.1 180 5 3 82% 120.0 1.1.1
Competition Pause Bench 2 5 68% 100.0 1.1.1 180 3 5 70% 100.0 1.1.1
Romanians 4 9 8RPE 155.0 1.0.1 90 4 8 8RPE 160.0 1.0.1
Side Planks (seconds per side) 3 x 30s x 60 4 x 30s x

WEEK 1, Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Deadlift 3 3 80% 170.0 1.0.1 180 4 3 82% 175.0 1.0.1
Competition Deadlift 2 5 68% 145.0 1.0.1 180 2 5 70% 150.0 1.0.1
2ct Pause Bench 3 4 8RPE 130.0 1.3.1 180 4 3 8RPE 130.0 1.3.1
Competition Squat 2 5 65% 125.0 1.0.1 180 3 5 68% 135.0 1.0.1
Incline Row 4 10 1.0.1 60 4 10 1.0.1

WEEK 1, Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Squat 4 4 8RPE 165.0 1.1.1 180 5 3 8RPE 170.0 1.1.1
Competition Pause Bench 6 5 70% 100.0 1.1.1 180 6 4 73% 105.0 1.1.1
Feet up Pause Bench 4 5 8RPE 125.0 1.0.1 180 3 4 8RPE 130.0 1.0.1
Competition Deadlift 2 5 65% 140.0 1.0.1 180 3 5 68% 145.0 1.0.1
W. Pull ups 4 10 1.0.1 90 4 10 1.0.1

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Deadlifts (floor) 4 4 8RPE 180.0 1.0.1 180 5 3 8RPE 185.0 1.0.1
Touch and Go Bench 3 6 9RPE 125.0 1.0.1 180 3 12 10RPE 105.0 1.0.1
Incline Press 4 8 1.0.1 120 4 7 1.0.1
1-Arm DB Rows 6 10 1.0.1 60 6 10 1.0.1
 Week 3 Week 4
Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 5 2 86% 170.0 1.0.1 180 4 3 85% 165.0 1.0.1 180
180 2 4 72% 140.0 1.0.1 180 3 4 75% 145.0 1.0.1 180
180 5 2 86% 125.0 1.1.1 180 5 3 85% 125.0 1.1.1 180
180 2 4 72% 105.0 1.1.1 180 3 4 75% 110.0 1.1.1 180
90 4 8 8RPE 160.0 1.0.1 90 4 7 8RPE 165.0 1.0.1 90
60 4 x 45s x 60 4 x 45s x 60

Rest Sets Reps Intensity Load TempoRest Sets Reps Intensity Load Tempo Rest
180 5 2 86% 185.0 1.0.1 180 4 3 85% 185.0 1.0.1 180
180 2 4 72% 155.0 1.0.1 180 3 4 75% 160.0 1.0.1 180
180 3 3 8RPE 130.0 1.3.1 180 4 4 8RPE 130.0 1.3.1 180
180 2 5 71% 140.0 1.0.1 180 2 4 74% 145.0 1.0.1 180
60 4 8 1.0.1 60 4 8 1.0.1 60

Rest Sets Reps Intensity Load TempoRest Sets Reps Intensity Load Tempo Rest
180 4 5 9RPE 170.0 1.1.1 180 4 2 9RPE 185.0 1.1.1 180
180 6 3 75% 110.0 1.1.1 180 6 5 68% 100.0 1.1.1 180
120 4 3 8RPE 130.0 1.0.1 120 4 4 8RPE 130.0 1.0.1 120
180 2 5 71% 155.0 1.0.1 180 2 4 74% 160.0 1.0.1 180
90 4 8 1.0.1 90 4 8 1.0.1 90

Rest Sets Reps Intensity Load TempoRest Sets Reps Intensity Load Tempo Rest
180 4 5 8RPE 175.0 1.0.1 180 4 2 9RPE 200.0 1.0.1 180
180 4 7 8RPE 115.0 1.0.1 180 4 5 8RPE 125.0 1.0.1 180
120 5 6 1.0.1 120 4 10 1.0.1 120
60 6 8 1.0.1 60 6 8 1.0.1 60
 WEEK 1 WEEK 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Squat 5 4 82% 160.0 1.0.1 180 6 3 85% 165.0 1.0.1
Competition Squat 2 4 71% 140.0 1.0.1 180 2 4 74% 145.0 1.0.1
Competition Pause Bench 6 4 82% 120.0 1.1.1 180 7 4 85% 125.0 1.1.1
Competition Pause Bench 2 4 71% 105.0 1.1.1 180 2 4 74% 105.0 1.1.1
Bent Over Row 4 8 8RPE 160.0 1.0.1 90 4 6 8RPE 170.0 1.0.1
Rolling Planks (total reps, not per side) 3 20 x 60 4 20 x

WEEK 1, Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Deadlift 4 4 82% 175.0 1.0.1 180 5 3 85% 185.0 1.0.1
Competition Deadlift 2 4 71% 155.0 1.0.1 180 2 4 74% 160.0 1.0.1
Pin Press (chest level) 4 4 8RPE 130.0 1.1.1 180 4 5 8RPE 125.0 1.1.1
Competition Squat 3 5 68% 135.0 1.0.1 180 3 5 71% 140.0 1.0.1
Incline Row 4 8 1.0.1 60 4 8 1.0.1

WEEK 1, Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Squats 1+2F 4 9RPE 175.0 1.2.1 180 1+3F 2 9RPE 185.0 1.2.1
Competition Pause Bench 6 5 72% 105.0 1.1.1 180 6 4 75% 110.0 1.1.1
Close Grip Bench Press 1+2R 4 8RPE 130.0 1.0.1 180 1+1F 3 9RPE 135.0 1.0.1
Competition Deadlift 2 5 68% 145.0 1.0.1 180 3 5 71% 155.0 1.0.1
W. Pull ups 4 8 1.0.1 90 4 8 1.0.1

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Deadlifts (floor) 1+2F 4 9RPE 185.0 1.0.1 180 1+3F 2 9RPE 200.0 1.0.1
Bench +mini bands 1+1F 8 9RPE 115.0 1.0.1 180 1+1F 7 9RPE 120.0 1.0.1
Barbell Overhead Press 1+3R 7 8RPE 65.0 1.0.1 120 1+2R 8 8RPE 65.0 1.0.1
1-Arm DB Rows 5 8 1.0.1 60 5 8 1.0.1
 Week 3
Rest Sets Reps Intensity Load Tempo Rest
180 3 3 83% 160.0 1.0.1 180
180 2 4 76% 150.0 1.0.1 180
180 3 3 83% 120.0 1.1.1 180
180 2 4 76% 110.0 1.1.1 180
90 4 5 8RPE 175.0 1.0.1 90
60 4 24 x 60

Rest Sets Reps Intensity Load Tempo Rest

180 3 3 83% 180.0 1.0.1 180
180 2 4 76% 165.0 1.0.1 180
180 4 3 8RPE 135.0 1.1.1 180
180 3 4 74% 145.0 1.0.1 180
60 4 8 1.0.1 60

Rest Sets Reps Intensity Load Tempo Rest

180 1+1R 3 8RPE 180.0 1.2.1 180
180 5 3 78% 115.0 1.1.1 180
120 1+1R 2 8RPE 135.0 1.0.1 180
180 3 4 74% 160.0 1.0.1 180
90 4 8 1.0.1 180

Rest Sets Reps Intensity Load Tempo Rest

180 1+1R 3 8RPE 185.0 1.0.1 180
180 1+1F 6 9RPE 125.0 1.0.1 180
120 1+1R 5 8RPE 70.0 1.0.1 180
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 WEEK 2
Exercise Sets Reps Load Performed Tempo Rest Sets Reps Load
Competition Squat 1 3 8RPE 175.0 1.0.1 180 1 2 8RPE
Competition Squat (% of E1RM) 6 5 65% 0.0 1.0.1 180 6 5 68%
Competition Pause Bench 1 3 8RPE 130.0 1.1.1 180 1 2 8RPE
Competition Pause Bench (% of E1RM) 7 5 65% 0.0 1.1.1 180 7 5 68%
Overhead Press 1+2F 6 9RPE 70.0 1.0.1 120 1+1F 7 9RPE

WEEK 1, Day 2
Exercise Sets Reps Load Tempo Rest Sets Reps Load
Competition Deadlift 1 3 8RPE 185.0 1.0.1 180 1 2 8RPE
Competition Deadlift (% of E1RM) 6 5 65% 0.0 1.0.1 180 6 5 68%
2ct Pause Bench 1+2F 4 9RPE 130.0 1.2.1 180 1+2R 5 8RPE
SSB Squat 1+2R 4 8RPE 135.0 1.0.1 180 1+1F 3 9RPE

WEEK 1, Day 3
Exercise Sets Reps Load Tempo Rest Sets Reps Load
Pin Squat 1 3 8RPE 175.0 1.2.1 180 1 2 8RPE
Pin Squat 1+1F 4 9RPE 175.0 1.2.1 180 1+1F 5 9RPE
Close Grip Bench 1+2F 3 9RPE 135.0 1.0.1 180 1+1F 2 9RPE
Spoto Press 1+1F 5 9RPE 130.0 1.0.1 180 1+1F 6 9RPE

WEEK 1, Day 4
Exercise Sets Reps Load Tempo Rest Sets Reps Load
2ct Pause Deadlifts 1 3 8RPE 185.0 x 180 1 2 8RPE
2ct Pause Deadlifts 1+2F 5 9RPE 180.0 x 180 1+2R 4 8RPE
Touch and Go Bench 1+3R 5 8RPE 125.0 1.0.1 180 1+3R 4 8RPE
WEEK 2 Week 3 Week 4
Performed Tempo Rest Sets Reps Load Performed Tempo Rest Sets Reps Load Performed Tempo Rest
180.0 1.0.1 180 1 1 8RPE 185.0 1.0.1 180 1 1 8RPE 185.0 1.0.1 180
0.0 1.0.1 180 4 4 72% 0.0 1.0.1 180 3 3 76% 0.0 1.0.1 180
135.0 1.1.1 180 1 1 9RPE 145.0 1.1.1 180 1 1 9RPE 145.0 1.1.1 180
0.0 1.1.1 180 5 4 72% 0.0 1.1.1 180 4 3 76% 0.0 1.1.1 180
65.0 1.0.1 90 1+2R 6 8RPE 65.0 1.0.1 120 1+1F 5 9RPE 70.0 1.0.1 90

Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
190.0 1.0.1 180 1 1 8RPE 200.0 1.0.1 180 1 1 8RPE 200.0 1.0.1 180
0.0 1.0.1 180 4 4 72% 0.0 1.0.1 180 3 3 76% 0.0 1.0.1 180
125.0 1.2.1 180 1+2F 2 9RPE 140.0 1.2.1 180 1+2R 4 8RPE 130.0 1.2.1 180
140.0 1.0.1 180 1+2F 4 9RPE 140.0 1.0.1 180 1+1R 2 8RPE 140.0 1.0.1 180

Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
180.0 1.2.1 180 1 1 8RPE 185.0 1.2.1 180 1 1 8RPE 185.0 1.2.1 180
170.0 1.2.1 180 1+1F 2 9RPE 185.0 1.2.1 180 1+2F 4 8RPE 170 1.2.1 180
140.0 1.0.1 180 1+2R 3 8RPE 130.0 1.0.1 180 1+1F 4 9RPE 130.0 1.0.1 180
125.0 1.0.1 180 1+1F 3 9RPE 135.0 1.0.1 180 1+1F 4 9RPE 130.0 1.0.1 180

Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
190.0 x 180 1 1 8RPE 200.0 x 180 1 1 8RPE 200.0 x 180
180.0 x 180 1+2F 2 9RPE 200.0 x 180 1+2F 4 9RPE 185.0 x 180
130.0 1.0.1 180 1+1F 3 9RPE 135.0 1.0.1 180 1+2F 3 9RPE 135.0 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% 160.0 1.0.1 180
Competition Pause Bench 1 1 Opener 1.1.1 180
Competition Pause Bench 3 2 84% 120.0 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% 175.0 1.0.1 180
Competition Pause Bench 4 1 85% 125.0 1.1.1 180

3 Days From Competition

Exercise Sets Reps Load Tempo Rest
Competition Squat 1 1 85% 165.0 1.0.1 180
2 2 78% 150.0 1.0.1 180
Competition Pause Bench 1 1 85% 125.0 1.1.1 180
3 2 78% 115.0 1.1.1 180
Competition Deadlift 1 1 82% 175.0 1.0.1 180
2 2 75% 160.0 1.0.1 180

2 Days From Competition

Exercise Sets Reps Load Tempo Rest
Competition Squat 2 3 75% 145.0 1.0.1 180
Competition Pause Bench 3 3 78% 115.0 1.1.1 180
Competition Deadlift 1 3 75% 160.0 1.0.1 180