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.
| Squats | Weight |
Percent |
Sets |
| Week 1 | 210 | 52.5% | 5×5 |
| Week 2 | 230 | 57.5% | 5×5 |
| Week 3 | 250 | 62.5% | 5×5 |
| Week 4 | 240 | 60.0% | 8×2 |
| Week 5 | 260 | 65.0% | 5×5 |
| Week 6 | 280 | 70.0% | 5×5 |
| Week 7 | 240 | 60.0% | 8×2 |
| Week 8 | 300 | 75.0% | 5×5 |
| Week 9 | 240 | 60.0% | 8×2 |
| Week 10 | 270 | 67.5% | 5×5 |
| Week 11 | 290 | 72.5% | 5×5 |
| Week 12 | 240 | 60.0% | 8×2 |
| Week 13 | 310 | 77.5% | 5×5 |
| Week 14 | 240 | 60.0% | 8×2 |
| Week 15 | max out | ||
| Week 16 | 240 | 60.0% | 8×2 |
*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
USA Powerlifting MARYLAND 
I liked the Excel spreadsheet that use to be here. Is that still available? Thank you.
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@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.
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Would u have a program for a master lifter 70-75 yr (that’s right 70-75 ) class
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coach Mccormik Head Strength & Conditioning Coach Huston Tillotson University great program e-z for athletes to uses
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Is this a once a week program?
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