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Home ยป 16 weeks

Brian Alsruhe Conjugate Program

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 16

Periodization: Conjugate Periodization

Powerlifting meet prep program: No

Program goal: Powerlifting, Strength, Strongman

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.

Max effort days [Read more…]

Filed Under: 16 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Split, 4 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 1, 2
Deadlift frequency: 1, 2
Overhead press frequency: 1, 2

16 Week Strongman Wave Program Spreadsheet

Leave a Comment Last updated April 18, 2020
Experience level: Intermediate

Weeks: 16

Periodization: Linear Periodization, Wave Periodization

Powerlifting meet prep program: Yes

Program goal: Strength, Strongman

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.

[Read more…]

Filed Under: 16 Week Programs, Strongman Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2
Deadlift frequency: 1

Powerlifting Academy 3 Day 16 Week Program Spreadsheet

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 16

Periodization: Undulating Periodization

Powerlifting meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE:Yes

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is the Powerlifting Academy 16 week program spreadsheet, 3x weekly training version. There is also a 20 week version available.

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)

[Read more…]

Filed Under: 16 Week Programs, Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2

Calgary Barbell 16 Week + 8 Week Program Spreadsheets

Last updated April 18, 2020
Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 16, 8

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Powerlifting, Strength

Uses RPE:Yes

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Written by Calgary Barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet. You can, however, run them even if you’re not prepping for a meet. 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…]

Filed Under: 16 Week Programs, 8 Week Programs, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan, 8 Week Workout Plan
Squat frequency: 2, 3
Bench press frequency: 4
Deadlift frequency: 2, 3
Overhead press frequency: 1

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


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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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