Brad Gillingham sixteen-week squat and deadlift
Sixteen weeks pair beltless squat work with equipped deadlifts, including rack pulls and late heavy squat singles.
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Maxes
Test weights
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
2 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 |
|---|---|---|
| 1 | Layout 1 | Layout 2 |
| 2 | Layout 1 | Layout 3 |
| 3 | Layout 1 | Layout 4 |
| 4 | Layout 5 | Layout 3 |
| 5 | Layout 1 | Layout 6 |
| 6 | Layout 1 | Layout 3 |
| 7 | Layout 5 | Layout 7 |
| 8 | Layout 1 | Layout 3 |
| 9 | Layout 5 | Layout 2 |
| 10 | Layout 1 | Layout 3 |
| 11 | Layout 1 | Layout 4 |
| 12 | Layout 5 | Layout 3 |
| 13 | Layout 1 | Layout 6 |
| 14 | Layout 5 | Layout 3 |
| 15 | Layout 8 | Layout 7 |
| 16 | Layout 5 | Layout 3 |
How it works
The program’s own rules, as Catalyst runs them.
Use a beltless, gearless squat maximum and a full-gear deadlift maximum. Multiply those fixed maxima by the percentages without additional rounding to plates. Choose dates for the squat and deadlift workouts while keeping the weeks in order. In week fifteen, choose the weights for three squat singles in full gear. For rack work in odd weeks, choose both your attempt weights and how many attempts to take before training.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Brad Gillingham sixteen-week squat and deadlift in Catalyst
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