This is the Brad Gillingham 16 week Squat Program – also known as 5×5 squats. The percentages are based on your one rep squat max or you can choose to use your one rep squat goal.
A downloadable Excel file of this program is located: here
The example below uses 400 as the one rep squat max goal.
|Week 15||max out|
*Brad Gillingham is a world ranked USA Powerlifting super heavyweight. He developed this program. This program along with other powerlifting programs, information, and helpful products can be found at Brad’s gym at http://www.jackalsgym.com
I liked the Excel spreadsheet that use to be here. Is that still available? Thank you.
@Ben – thank you for your comment. We have added back the downloadable Excel file for this program. The link is at the top of this page.
Would u have a program for a master lifter 70-75 yr (that’s right 70-75 ) class
coach Mccormik Head Strength & Conditioning Coach Huston Tillotson University great program e-z for athletes to uses
Is this a once a week program?