Gillingham 16 week Squat Program

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 USAPL 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

3 comments on “Gillingham 16 week Squat Program
  1. Ben says:

    I liked the Excel spreadsheet that use to be here. Is that still available? Thank you.

    Like

  2. Mike needham says:

    Would u have a program for a master lifter 70-75 yr (that’s right 70-75 ) class

    Like

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