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Home » Programs » 16 Week Programs » 16 Week Deadlift Programs » Brad Gillingham 16 Week Squat + Deadlift Program

Brad Gillingham 16 Week Squat + Deadlift Program

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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.

Squats workouts are primarily structured as 5×5 and 8×2 workouts. What makes this interesting is that the program calls for no belt, except for week 15.

Deadlift workouts are split between rack pulls and competition deadlifts.

Using 4 different rack positions, the program calls for working up to a single, which is recorded in your training log. From there, you should attempt to set a PR at that rack height the next time it comes up in the program (each rack height is used twice throughout the 16 week cycle).

On competition deadlift days, the program calls for 6 sets of singles, starting at 60% of 1Rm and working up to 82.5% by week 16.

Source

Brad Gillingham Squat and Deadlift 12 Week Program

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

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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