Calgary Barbell Volume Cycle - VOLUME 1

W1 D1 SETS REPS RPE LOAD INTENSITY

Squat 4 7 - 67%
Bench 4 7 - 67%
Military Press 3 8
Barbell Row 3 12
Hyperextension 4 12

W1 D2 SETS REPS RPE LOAD INTENSITY

Deadlift 4 7 - 67%
Paused Bench 3 5 - 60%
Squat Variation 3 5 8
Wide Grip Seated Row 5 8

W1 D3 SETS REPS RPE LOAD INTENSITY

Pin Squat 3 6 - 65%
Spoto Bench 3 6 8
Single Arm DB Row 5 10
Bird Dog 3 6

W1 D4 SETS REPS RPE LOAD INTENSITY

Conventional Deadlift 3 6 - 63%
Bench 4 10 - 63%
Stiff Legged Deadlift 3 8 - 40%
Vertical Upper Body Pull 4 10
Tricep Movement 4 10
cle - VOLUME 1

NOTES W2 D1

NOTES W2 D2

3 second pause
Safety Squat Bar, High Bar, or Paused High Bar
Mimic bench grip

NOTES W2 D3
Set pins at full depth

NOTES W2 D4
2 count pause right off the floor
 Calgary Barbell Volume Cycle - VOLUME 1

SETS REPS RPE LOAD INTENSITY

Squat 4 6 - 70%
Bench 4 6 - 70%
Military Press 3 8
Barbell Row 3 12
Hyperextension 4 12

SETS REPS RPE LOAD INTENSITY

Deadlift 4 6 - 70%
Paused Bench 3 6 - 60%
Squat Variation 3 6 8
Wide Grip Seated Row 5 8

SETS REPS RPE LOAD INTENSITY

Pin Squat 3 5 - 70%
Spoto Bench 3 6 8
Single Arm DB Row 5 10
Bird Dog 3 6

SETS REPS RPE LOAD INTENSITY

Conventional Deadlift 3 5 - 65%
Bench 4 10 - 65%
Stiff Legged Deadlift 3 8 - 43%
Vertical Upper Body Pull 4 10
Tricep Movement 4 10
cle - VOLUME 1

NOTES W3 D1

NOTES W3 D2

3 second pause
Safety Squat Bar, High Bar, or Paused High Bar
Mimic bench grip

NOTES W3 D3
Set pins at full depth

NOTES W3 D4
2 count pause right off the floor
 Calgary Barbell Volume Cycle - VOLUME 1

SETS REPS RPE LOAD INTENSITY

Squat 4 6 - 73%
Bench 4 6 - 73%
Military Press 3 7
Barbell Row 3 8
Hyperextension 4 10

SETS REPS RPE LOAD INTENSITY

Deadlift 4 6 - 73%
Paused Bench 3 4 - 65%
Squat Variation 3 4 8
Wide Grip Seated Row 5 8

SETS REPS RPE LOAD INTENSITY

Pin Squat 3 6 - 68%
Spoto Bench 3 4 8
Single Arm DB Row 5 8
Bird Dog 3 8

SETS REPS RPE LOAD INTENSITY

Conventional Deadlift 3 6 - 68%
Bench 4 10 - 68%
Stiff Legged Deadlift 3 6 - 45%
Vertical Upper Body Pull 4 8
Tricep Movement 4 8
cle - VOLUME 1

NOTES W4 D1

NOTES W4 D2

3 second pause
Safety Squat Bar, High Bar, or Paused High Bar
Mimic bench grip

NOTES W4 D3
Set pins at full depth

NOTES W4 D4
2 count pause right off the floor
 Calgary Barbell Volume Cycle - VOLUME 1

SETS REPS RPE LOAD INTENSITY

Squat 5 5 - 75%
Bench 5 5 - 75%
Military Press 3 7
Barbell Row 3 8
Hyperextension 4 10

SETS REPS RPE LOAD INTENSITY

Deadlift 5 5 - 75%
Paused Bench 3 3 - 70%
Squat Variation 3 5 8
Wide Grip Seated Row 4 8

SETS REPS RPE LOAD INTENSITY

Pin Squat 3 5 - 73%
Spoto Bench 3 6 8
Single Arm DB Row 5 8
Bird Dog 3 6

SETS REPS RPE LOAD INTENSITY

Conventional Deadlift 3 5 - 68%
Bench 4 8 - 70%
Stiff Legged Deadlift 3 6 - 48%
Vertical Upper Body Pull 4 8
Tricep Movement 4 8
cle - VOLUME 1

NOTES

NOTES

3 second pause
Safety Squat Bar, High Bar, or Paused High Bar
Mimic bench grip

NOTES
Set pins at full depth

NOTES
2 count pause right off the floor
 Calgary Barbell Volume Cycle - VOLUME 2

W5 D1 SETS REPS RPE LOAD INTENSITY

Squat 4 4 - 80%
2 5 - 68%
Bench 5 4 - 80%
2 5 - 68%
Stiff Legged Deadlift 4 9 8
Side Plank 3 30

W5 D2 SETS REPS RPE LOAD INTENSITY

Deadlift 4 4 - 80%
2 5 - 68%
Paused Bench 3 4 8
Squat 2 5 - 65%
Wide Grip Seated Row 4 10

W5 D3 SETS REPS RPE LOAD INTENSITY

Paused Squat 4 4 8
Bench 6 5 - 70%
Feet Up Bench 4 5 8
Deadlift 2 5 - 65%
Vertical Upper Body Pull 4 10

W5 D4 SETS REPS RPE LOAD INTENSITY

Deadlift Variation 4 4 8
Bench 3 6 9
Close Grip Bench 4 8 7
Single Arm DB Row 6 10
cle - VOLUME 2

NOTES W6 D1

30 sconds per side

NOTES W6 D2

2 count

NOTES W6 D3
2 seconds

NOTES W6 D4
Conventional: 2" deficit/Sumo: 2" band or chain
 Calgary Barbell Volume Cycle - VOLUME 2

SETS REPS RPE LOAD INTENSITY

Squat 4 4 - 82%
2 5 - 70%
Bench 4 4 - 82%
3 5 - 70%
Stiff Legged Deadlift 4 8 8
Side Plank 3 30

SETS REPS RPE LOAD INTENSITY

Deadlift 4 4 - 82%
2 5 - 70%
Paused Bench 4 3 8
Squat 3 5 - 65%
Wide Grip Seated Row 4 10

SETS REPS RPE LOAD INTENSITY

Paused Squat 5 3 8
Bench 6 4 - 73%
Feet Up Bench 3 4 8
Deadlift 3 5 - 68%
Vertical Upper Body Pull 4 10

SETS REPS RPE LOAD INTENSITY

Deadlift Variation 5 3 8
Bench 3 12 10
Close Grip Bench 4 7 7
Single Arm DB Row 6 10
cle - VOLUME 2

NOTES W7 D1

30 sconds per side

NOTES W7 D2

2 count

NOTES W7 D3
2 seconds

NOTES W7 D4
Conventional: 2" deficit/Sumo: 2" band or chain
 Calgary Barbell Volume Cycle - VOLUME 2

SETS REPS RPE LOAD INTENSITY

Squat 6 2 - 86%
2 4 - 72%
Bench 6 2 - 86%
2 4 - 72%
Stiff Legged Deadlift 4 8 8
Side Plank 3 30

SETS REPS RPE LOAD INTENSITY

Deadlift 6 2 - 86%
2 4 - 72%
Paused Bench 3 3 8
Squat 2 5 - 65%
Wide Grip Seated Row 4 8

SETS REPS RPE LOAD INTENSITY

Paused Squat 4 5 8
Bench 6 3 - 75%
Feet Up Bench 4 3 8
Deadlift 2 5 - 71%
Vertical Upper Body Pull 4 8

SETS REPS RPE LOAD INTENSITY

Deadlift Variation 4 5 8
Bench 4 7 8
Close Grip Bench 5 6 7
Single Arm DB Row 6 8
cle - VOLUME 2

NOTES W8 D1

30 sconds per side

NOTES W8 D2

2 count

NOTES W8 D3
2 seconds

NOTES W8 D4
Conventional: 2" deficit/Sumo: 2" band or chain
 Calgary Barbell Volume Cycle - VOLUME 2

SETS REPS RPE LOAD INTENSITY

Squat 4 3 - 85%
3 4 - 75%
Bench 5 3 - 85%
3 4 - 75%
Stiff Legged Deadlift 4 7 8
Side Plank 3 30

SETS REPS RPE LOAD INTENSITY

Deadlift 4 3 - 85%
3 4 - 75%
Paused Bench 4 4 8
Squat 2 4 - 65%
Wide Grip Seated Row 4 8

SETS REPS RPE LOAD INTENSITY

Paused Squat 4 2 8
Bench 6 5 - 68%
Feet Up Bench 4 4 8
Deadlift 2 4 - 74%
Vertical Upper Body Pull 4 8

SETS REPS RPE LOAD INTENSITY

Deadlift Variation 4 4 8
Bench 4 5 8
Close Grip Bench 4 10 7
Single Arm DB Row 6 8
cle - VOLUME 2

NOTES

30 sconds per side

NOTES

2 count

NOTES
2 seconds

NOTES
Conventional: 2" deficit/Sumo: 2" band or chain
 Calgary Barbell Strength Cycle - STRENGTH 1

W1 D1 SETS REPS RPE LOAD INTENSITY

Squat 5 4 - 82%
2 4 - 71%
Bench 6 4 - 82%
2 4 - 71%
Bent-Over Row 4 8 8
Plank 4 30

W1 D2 SETS REPS RPE LOAD INTENSITY

Deadlift 4 4 - 82%
2 4 - 71%
Pin Press 4 4 8
Squat 3 5 - 68%
Wide Grip Seated Row 4 8

W1 D3 SETS REPS RPE LOAD INTENSITY

Paused Squat 1 4 9
2 4 7
Squat 6 5 - 72%
Close Grip Bench 3 4 8
Deadlift 2 5 - 68%
Vertical Upper Body Pull 4 8

W1 D4 SETS REPS RPE LOAD INTENSITY

Paused Deadlift 1 4 9
2 4 7
Banded Bench 1 8 9
1 8 7
Barbell Shoulder Press 4 7 8
Single Arm DB Row 5 8
cle - STRENGTH 1

NOTES W2 D1

NOTES W2 D2

Chest level

NOTES W2 D3
2 second pause
Take 5% off top set for set 2-3

Find RPE 8 on first set then maintain load for set 2-3

NOTES W2 D4
2 second pause just off the floor
Take 5% off top load for set 2-3
Use mini bands
Take 5% off top set for set 2
Find RPE 8 then maintain load
 Calgary Barbell Strength Cycle - STRENGTH 1

SETS REPS RPE LOAD INTENSITY

Squat 6 3 - 85%
2 4 - 74%
Bench 7 4 - 85%
2 4 - 74%
Bent-Over Row 4 6 8
Plank 4 30

SETS REPS RPE LOAD INTENSITY

Deadlift 5 3 - 85%
2 4 - 74%
Pin Press 4 5 8
Squat 3 5 - 71%
Wide Grip Seated Row 4 8

SETS REPS RPE LOAD INTENSITY

Paused Squat 1 2 9
3 2 7
Squat 6 4 - 75%
Close Grip Bench 2 3 8
Deadlift 3 5 - 71%
Vertical Upper Body Pull 4 8

SETS REPS RPE LOAD INTENSITY

Paused Deadlift 1 2 9
2 3 7
Banded Bench 1 7 9
1 7 7
Barbell Shoulder Press 3 8 8
Single Arm DB Row 5 8
cle - STRENGTH 1

NOTES W3 D1

NOTES W3 D2

Chest level

NOTES W3 D3
2 second pause
Take 5% off top set for set 2-4

Find RPE 8 on first set then maintain load for set 2

W3 D4
NOTES
2 second pause just off the floor
Take 5% off top load for set 2-3
Use mini bands
Take 5% off top set for set 2
Find RPE 8 then maintain load
 Calgary Barbell Strength Cycle - STRENGTH 1

SETS REPS RPE LOAD INTENSITY

Squat 3 3 - 83%
2 4 - 76%
Bench 3 3 - 83%
2 4 - 76%
Bent-Over Row 4 5 8
Plank 4 30

SETS REPS RPE LOAD INTENSITY

Deadlift 3 3 - 83%
2 4 - 76%
Pin Press 4 3 8
Squat 3 4 - 74%
Wide Grip Seated Row 4 8

SETS REPS RPE LOAD INTENSITY

Paused Squat 2 3 8
Squat 5 3 - 78%
Close Grip Bench 2 2 8
Deadlift 3 4 - 74%
Vertical Upper Body Pull 4 8

SETS REPS RPE LOAD INTENSITY

Paused Deadlift 2 3 8
Banded Bench 1 6 9
1 6 7
Barbell Shoulder Press 2 5 8
Single Arm DB Row 5 8
cle - STRENGTH 1

NOTES W4 D1

NOTES W4 D2

Chest level

NOTES W4 D3
Find RPE 8 on first set then maintain load for set 2

Find RPE 8 on first set then maintain load for set 2

NOTES
Find RPE 8 on first set then maintain
Use mini bands W4 D4
Take 5% off top set for set 2
Find RPE 8 then maintain load
 Calgary Barbell Strength Cycle - STRENGTH 1

SETS REPS RPE LOAD INTENSITY

Squat 1 3 8
6 5 - 65%
Bench 1 3 8
7 5 - 65%
Military Press 1 6 9
2 6 7

SETS REPS RPE LOAD INTENSITY

Deadlift 1 3 8
6 5 - 65%
Paused Bench 1 4 9
2 4 7
Safety Squat or High Bar 3 4 8

SETS REPS RPE LOAD INTENSITY

Paused Squat 1 4 9
1 3 9
1 3 7
Wide Grip Bench 1 3 9
2 3 7
Feet Up Bench 1 5 9
1 5 7

SETS REPS RPE LOAD INTENSITY

Paused Deadlift 1 3 8
1 5 9
2 5 7
Bench 4 5 8
cle - STRENGTH 1

NOTES

Take 5% off top load and complete for set 2 and 3

NOTES

2 second pause
Take 5% off top load for set 2 and 3
Find RPE 8 on first set then maintain

NOTES
Set 3: Take 5% off previous set

1-2 finger lengths outside normal grip

Take 5% off top set for set 2 and 3
1-2 finger lengths outside normal grip
Take 5% off top set for set 2

NOTES
2 second pause just off the floor
Take 5% off top set of 5 reps and complete set 3 and
4
Find RPE 8 on first set then maintain for remaining sets
 Calgary Barbell Strength Cycle - STRENGTH 2

W5 D1 SETS REPS RPE LOAD INTENSITY

Squat 1 2 8
6 5 - 68%
Bench 1 2 8
7 5 - 68%
Military Press 1 7 9
1 7 7

W5 D2 SETS REPS RPE LOAD INTENSITY

Deadlift 1 2 8
6 5 - 68%
Paused Bench 3 5 8
Safety Squat or High Bar 1 3 9
1 3 7

W5 D3 SETS REPS RPE LOAD INTENSITY

Paused Squat 1 2 8
1 5 9
1 5 7
Wide Grip Bench 1 2 9
1 2 7
Feet Up Bench 1 6 9
1 6 7

W5 D4 SETS REPS RPE LOAD INTENSITY

Paused Deadlift 1 2 8
3 4 8
Bench 4 4 8
cle - STRENGTH 2

NOTES W6 D1

Take 5% off top load and complete for set 2

W6 D2
NOTES

Find RPE 8 on first set then maintain

Take 5% off top set for set 2

NOTES W6 D3
Set 3: Take 5% off previous set

1-2 finger lengths outside normal grip

Take 5% off top set for set 21-2 finger lengths outside
normal grip
1-2
Takefinger lengths
5% off top setoutside
for setnormal
2 grip
Take 5% off top set for set 21-2 finger lengths outside
normal grip
Take 5% off top set for set 2
W6 D4
NOTES
Set 2: Find RPE 8 then repeat for set 3-4

Find RPE 8 on first set then maintain load

 Calgary Barbell Strength Cycle - STRENGTH 2

SETS REPS RPE LOAD INTENSITY

Squat 1 1 8
4 4 - 72%
Bench 1 1 9
7 5 - 72%
Military Press 3 6 8

SETS REPS RPE LOAD INTENSITY

Deadlift 1 1 8
4 4 - 72%
Paused Bench 1 2 9
2 2 7
Safety Squat or High Bar 1 4 9
2 7 7

SETS REPS RPE LOAD INTENSITY

Paused Squat 1 1 8
1 2 9
1 2 7
Wide Grip Bench 3 3 8
Feet Up Bench 1 3 9
1 3 7

SETS REPS RPE LOAD INTENSITY

Paused Deadlift 1 1 8
1 2 9
1 2 7
Bench 1 3 9
1 3 7
cle - STRENGTH 2

NOTES W7 D1

Find RPE 8 on first set then maintain load

NOTES
W7 D2

Take 5% off top set for set 2 and 3

Take 5% off top set for set 2

NOTES W7 D3
Set 3: Take 5% off previous set

Find RPE 8 on first set then maintain

NOTES
Set 3: Take 5% off load from set 2 W7 D4

Set 2: Drop 5% from top load

 Calgary Barbell Strength Cycle - STRENGTH 2

SETS REPS RPE LOAD INTENSITY

Squat 1 1 8
3 3 - 76%
Bench 1 1 8
4 3 - 76%
Military Press 1 5 9
1 5 7

SETS REPS RPE LOAD INTENSITY

Deadlift 1 1 8
3 3 - 76%
Paused Bench 3 5 8
Safety Squat or High Bar 3 2 8

SETS REPS RPE LOAD INTENSITY

Paused Squat 1 1 8
1 4 8
2 4 7
Wide Grip Bench 1 4 9
1 4 7
Feet Up Bench 1 4 9
1 4 7

SETS REPS RPE LOAD INTENSITY

Paused Deadlift 1 1 8
1 4 9
2 4 7
Bench 1 3 9
2 3 7
cle - STRENGTH 2

NOTES W8 D1

Take 5% off top load and complete for set 2

W8 D2

NOTES

Find RPE 8 on first set then maintain

Find RPE 8 on first set then maintain W8 D3

NOTES
Set 3-4: Take 5% off previous set

1-2 finger lengths outside normal grip

Take 5% off top set for set 21-2 finger lengths outside W8 D4
normal grip
Take
Take 5%
5% off
off top
top set
set for
for set
set 2
2

NOTES
Set 3-4: Take 5% off load from set 2

Set 2-3: Drop 5% from top load

 Calgary Barbell Strength Cycle - STRENGTH 2

SETS REPS RPE LOAD INTENSITY

Squat 1 1 8
3 2 - 82%
Bench 1 1 8
3 2 - 84%

SETS REPS RPE LOAD INTENSITY

Deadlift 1 1 8
2 2 - 82%
Bench 4 1 - 85%

SETS REPS RPE LOAD INTENSITY

Squat 1 1 - 85%
2 2 - 78%
Bench 1 1 - 85%
3 2 - 78%
Deadlift 1 1 - 82%
2 2 - 75%

SETS REPS RPE LOAD INTENSITY

Squat 2 2 - 75%
Bench 3 2 - 78%
Deadlift 1 2 - 75%
cle - STRENGTH 2

NOTES
Top set is your planned opener

Top set is your planned opener

NOTES
Top set is your planned opener

NOTES

NOTES