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Home » Programs » 16 Week Programs » 16 Week Squat Programs

16 Week Squat Program Spreadsheets

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

Squat Resources

Here are some helpful articles to help you learn more about the squat and its variations.

  • Squat vs Hack Squat
  • Squat vs Belt Squat
  • Hack Squat vs Leg Press
  • Squat vs Leg Press
  • Split Squat vs Lunge
  • How to Squat with Correct Form
  • How to Front Squat with Correct Form
  • Squat Muscles Worked
  • Front Squat Benefits and Muscles Worked

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

Check out all 16 week programs or all squat programs.

Brad Gillingham 16 Week Squat + Deadlift Program

By Kyle Risley
Last updated October 3, 2019

Experience level: Intermediate

Weeks: 16

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


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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…]

Filed Under: 16 Week Deadlift Programs, 16 Week Programs, 16 Week Squat Programs, Lift Specific Program, Programs

Squat frequency: 1

Deadlift frequency: 1

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