What is a powerlifting program?

A powerlifting program is any program designed to improve the performance of an athlete in the squat, bench press, and deadlift.

How long do powerlifting programs last?

Powerlifting programs typically last between 4 and 16 weeks.

Can beginners do powerlifting?

Absolutely. Anyone that can safely perform the squat, bench press, and deadlift can use a powerlifting program. There are no special qualifications. Plus, running a powerlifting program can actually help you improve coordination and motor recruitment.

What are the different kinds of powerlifting programs?

The primary variables manipulated in a powerlifting program are frequency, intensity, and volume. “Volume programs” tend to have higher volume & frequency paired with lower intensity and are best for off season training or as the beginning of a meet preparation. A “peaking program” is any program that ends with tapering down v

What is a beginner powerlifting program?

A beginner powerlifting program is any powerlifting program that takes advantage of the novice lifter’s ability to recover rapidly. As such, it tends to have shorter mesocycles than other programs. These usually range from 1 training session in length to 2 weeks.

16 Week Powerlifting Program Spreadsheets

Here is a filtered list of powerlifting programs that last for 16 weeks.

Don't see the program spreadsheet you're looking for?

Check out all powerlifting programs or all strength programs.

Lift Specific 16 Week Programs

Inverted Juggernaut Method Spreadsheet (3 Versions, + 5/3/1)

Background on the Juggernaut Method

The Inverted Juggernaut Method (aka Inverse Juggernaut Method) is a popular variation of the well known Juggernaut Method.

As a refresher, here is the basic breakdown of the 4 weekly phases of the Juggernaut Method: [Read more…]

16 Week Wave Loading Program Spreadsheet

Wave loading is a loading progression where the volume and intensity of a lift changes rapidly from set to set, rising and falling and rising and falling. This is designed to help stimulate strength adaptation more rapidly, increase an athlete’s explosiveness, and grow work capacity. [Read more…]

Brian Alsruhe Conjugate Program Spreadsheet

Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.

Max effort days [Read more…]

Strongman Wave Program Spreadsheet

Powerlifting Academy 3 Day 16 Week Program Spreadsheet

This is the Powerlifting Academy 16 week program spreadsheet, 3x weekly training version.

Powerlifting Academy 16 Week Program Overview

3x weekly training
Competition lifts are the primary focus, but the following variations are also used:
- Squat
  - Pause squats
- Bench Press
  - Bench press, closer grip
  - Bench press, close grip (what is often called CGBP)
- Deadlift
  - Deficit deadlifts (3-6cm deficit)
  - Deadlift from boxes (8-12cm raised from floor, i.e. rack pulls)

[Read more…]

Calgary Barbell 16 Week + 8 Week Program Spreadsheets

Written by Calgary Barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet. You can, however, run them even if you’re not prepping for a meet. Both programs are quite similar, with the primary difference between the two being that the 16 week program has a more full progression of each lift, whereas the 8 week program is more a training snapshot. [Read more…]

Brad Gillingham 16 Week Squat + Deadlift Program

Similar to his 12 week bench program, the 16 week squat and deadlift program has the athlete using a no-frills approach.

Each lift is trained 1x weekly, leaving plenty of room for complementary assistance exercises based upon the individual weaknesses of the lifter. [Read more…]