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Russian Squat Program

This document outlines a 6-week Russian squat, bench, and deadlift program. It provides the lifter's 1RM for each exercise and a weekly progression of sets and reps over multiple workout days. Each week increases the weight, reps, or sets of the main lifts along with accessory back extensions. The goal is to work up to a new 1RM for squat, bench, and deadlift by the final week.

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S.h. Han
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© © All Rights Reserved
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Download as XLSX, PDF, TXT or read online on Scribd
764 views

Russian Squat Program

This document outlines a 6-week Russian squat, bench, and deadlift program. It provides the lifter's 1RM for each exercise and a weekly progression of sets and reps over multiple workout days. Each week increases the weight, reps, or sets of the main lifts along with accessory back extensions. The goal is to work up to a new 1RM for squat, bench, and deadlift by the final week.

Uploaded by

S.h. Han
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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All Things Gym - Russian Squat + Bench + Deadlift Program

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Notes on ATG

Exercise
1RM

Squat
150

Bench
115

Week 1

Day 1

Day 2

Squat
Bench
Deadlift
Back Extension

120x2 x6
92x3 x6
136x3 x6
6x2

120x3 x6
92x2 x6
136x2 x6
6x3

Week 2

Day 1

Day 2

Squat
Bench
Deadlift
Back Extension

120x4 x6
92x2 x6
136x2 x6
6x 5x

120x2 x6
92x5 x6
136x5 x6
6x 6x

Week 3

Day 1

Day 2

Squat
Bench
Deadlift
Back Extension

120x2 x6
92x6 x6
136x6 x6
+5kg x6 x3

120x6 x6
92x2 x6
136x2 x6
+5kg x6 x4

Week 4

Day 1

Day 2

Squat
Bench
Deadlift
Back Extension

128x5 x5
92x2 x6
136x2 x6
+5kg x6 x6

120x2 x6
104x4 x4
153x4 x4
+10kg x6 x2

Week 5

Day 1

Day 2

Squat
Bench
Deadlift
Back Extension

120x2 x6
109x3 x3
162x3 x3
+10kg x6 x4

143x3 x3
92x2 x6
136x2 x6
+10kg x6 x5

Week 6

Day 1

Day 2

Squat
Bench
Deadlift
Back Extension

150x2 x2
92x2 x6
136x2 x6
+12kg x6 x2

120x2 x6
127x1
187x1
+12kg x6 x3

Deadlift
170

Program

Day 3
120x2 x6
92x4 x6
136x4 x6
6x4

Day 3
120x5 x6
92x2 x6
136x2 x6
+5kg x6 x2

Day 3
120x2 x6
98x5 x5
145x5 x5
+5kg x6 x5

Day 3
135x4 x4
92x2 x6
136x2 x6
+10kg x6 x3

Day 3
120x2 x6
115x2 x2
170x2 x2
+10kg x6 x6

Day 3
165x1 or 158x1
+12kg x6 x4

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