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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.

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

Last updated October 3, 2019
Experience level: Intermediate

Weeks: 16

Periodization: Undulating Periodization

Powerlifting 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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