Free Programs and Spreadsheets
Here is a filtered list of powerlifting squat programs that last for 16 weeks.
Here are some helpful articles to help you learn more about the squat and its variations.
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Check out all 16 week programs or all squat programs.
By Kyle Risley
Last updated
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…]