This is a linear progression strength program from Brian Alsruhe. It is the “next level” continuation of the linear progression programming video that he originally published in 2016 (video below). [Read more…]
16 Week Powerlifting Program Spreadsheets
Here is a filtered list of powerlifting programs that last for 16 weeks.
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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 Powerlifting 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…]
16 Week Strongman Wave Program Spreadsheet
Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.
Powerlifting Academy 3 Day 16 Week Program Spreadsheet
This is the Powerlifting Academy 16 week program spreadsheet, 3x weekly training version. There is also a 20 week version available.
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)
- Squat
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…]