Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.
16 Week Powerlifting Program Spreadsheets
Here is a filtered list of powerlifting programs that last for 16 weeks.
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Lift Specific 16 Week Programs
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)
- Squat
Calgary Barbell 16 Week + 8 Week Program Spreadsheets
Written by Calgary Barbell, the 16 week and 8 week programs can both be used for meet preparation. 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…]
Kizen 16 Week Powerbuilding Program (4 Week Preview)
Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program!
Juggernaut Method Base Template Spreadsheet
Based upon Juggernaut Training Systems and Chad Wesley Smith, the Juggernaut Method incorporates significant amounts of submaximal work to build work capacity in the lifter without overly taxing the CNS. Not specific to powerlifting, the Juggernaut Method will help athletes of many disciplines get stronger. [Read more…]