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Russian Squat (Powerlifting) Routine

This document outlines an 8-week Russian squat routine focused on increasing squat strength, with workouts consisting of squats for 3 sets of 3-6 reps at 60-100kg and additional sets of squats at 70-100kg for 2 reps. The routine is split into two 4-week phases where weight is progressively increased each week, aiming to work up to a new 1 rep max on squats by week 8. Back extensions are included as an accessory exercise.

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SirNikro
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119 views8 pages

Russian Squat (Powerlifting) Routine

This document outlines an 8-week Russian squat routine focused on increasing squat strength, with workouts consisting of squats for 3 sets of 3-6 reps at 60-100kg and additional sets of squats at 70-100kg for 2 reps. The routine is split into two 4-week phases where weight is progressively increased each week, aiming to work up to a new 1 rep max on squats by week 8. Back extensions are included as an accessory exercise.

Uploaded by

SirNikro
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODS, PDF, TXT or read online on Scribd
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All Things Gym - Russian Squat Routine (+ Bench + Deadlift)

To edit this sheet Go to 'File' and choose 'Make a Copy' or 'Download as'
Notes on ATG
(Weight x Reps x Sets) Exercise Squat Bench Deadlift
1RM 160 120 180

Week 1 Day 1 Day 2


Squat 128x2 x6 128x3 x6
Bench 96x3 x6 96x2 x6
Deadlift 144x3 x6 144x2 x6
Back Extension 6x2 6x3

Week 2 Day 1 Day 2


Squat 128x4 x6 128x2 x6
Bench 96x2 x6 96x5 x6
Deadlift 144x2 x6 144x5 x6
Back Extension 6x 5x 6x 6x

Week 3 Day 1 Day 2


Squat 128x2 x6 128x6 x6
Bench 96x6 x6 96x2 x6
Deadlift 144x6 x6 144x2 x6
Back Extension +5kg x6 x3 +5kg x6 x4

Week 4 Day 1 Day 2


Squat 136x5 x5 128x2 x6
Bench 96x2 x6 108x4 x4
Deadlift 144x2 x6 162x4 x4
Back Extension +5kg x6 x6 +10kg x6 x2

Week 5 Day 1 Day 2


Squat 128x2 x6 152x3 x3
Bench 114x3 x3 96x2 x6
Deadlift 171x3 x3 144x2 x6
Back Extension +10kg x6 x4 +10kg x6 x5

Week 6 Day 1 Day 2


Squat 160x2 x2 128x2 x6
Bench 96x2 x6 132x1
Deadlift 144x2 x6 198x1
Back Extension +12kg x6 x2 +12kg x6 x3
Deadlift)

Day 3
128x2 x6
96x4 x6
144x4 x6
6x4

Day 3
128x5 x6
96x2 x6
144x2 x6
+5kg x6 x2

Day 3
128x2 x6
102x5 x5
153x5 x5
+5kg x6 x5

Day 3
144x4 x4
96x2 x6
144x2 x6
+10kg x6 x3

Day 3
128x2 x6
120x2 x2
180x2 x2
+10kg x6 x6

Day 3
176x1 or 168x1
-
-
+12kg x6 x4
Entrenos

Week 1 Day 1 Day 2


Mejor de lo
Squat 120x3x6 Cuesta 120x2x2/130x2x4 esperado
Bench 100x3x6 Cuesta 100x3x6 Normal

Deadlift 140x3x6 Normal 140x2x6 Normal


Back Extension 15x6x3-Incl. Plank Fácil 15x6x3-Incl Plank Fácil

Halterofilia: hang
snatch
Halterofilia: snatch 50x3,60x3,70x3,80x
40/50/60/70/80/83x3 3,93kgx3. Clean
Week 2 Day 1 , CL 60/70/80/100x3 Day 2 Pulls. Front squat
Squat 130x4x6 Fácil 140x2x6 Muy Fácil
Fácil, última a fallo
Bench 100x3x6 (6 ó 7) 100x5x5,x4+1 Jodido, no pude final

50x3/90x3/110x3/12
Deadlift 140x2x6 Fácil 0x3x2 SN & CL pulls Cuesta
Back Extension - No tiempo - no tiempo

Halterofilia: clean
cajón alto 80kg,
front squat 80x3x5,
DB chest press,
dominadas, ab work.
Week 3 Day 1 CANSAO Day 2
Squat 140x2x6 Fácil
Bench 100x5x6 Jodido
Deadlift 150x3x6, clean pulls Ni de coña
Back Extension 28kg x6 x4 Lumbares arden +5kg x6 x4

Week 4 Day 1 Day 2


Squat
Bench
Deadlift
Back Extension +5kg x6 x6 +10kg x6 x2

Primera
inyección ACP –
3 semanas sin
Week 5 Day 1 rodilla Day 2

Página 3
Entrenos

Squat 140x2x6 Fácil


Bench 115x3x3 Normal
Deadlift 170x3x3 Facilillo
Back Extension +10kg x6 x4 +10kg x6 x5

Week 6 Day 1 Day 2


Squat
Bench
Deadlift
Back Extension +12kg x6 x2 +12kg x6 x3

Página 4
Entrenos

Day 3
Puto preplaya en
- rack
100x3x6 Cuesta. No pude x4
60x3x2/80x3/100x3/
120x3x2/140x3 Snatch pull/Clean
Clean pull pull. Cuesta
15x6x4-Incl Plank Normal

Halterofilia: Push
press 80kgx3x5,
front squat,
dominadas, HGD
abs y lumbar.
Day 3 CANSAO
130x5x6 Normal

100x3x6 Con parada. Bien.

Clean pull 150x2x6 Bien


-

Day 3

+5kg x6 x5

Day 3

+10kg x6 x3

Day 3

Página 5
Entrenos

+10kg x6 x6

Day 3

-
-
+12kg x6 x4

Página 6
All Things Gym - Russian Squat Masters Routine
To editon
Notes this sheet Go to 'File' and choose 'Make a Copy' or 'Download as'
ATG (Weight x Reps x Sets)

Enter 1RM 100


Phase 1 Phase 2
Week 1 Day 1 Day 2 Week 5 Day 1
60x3 60x3 60x3
70x2 70x2 70x2
80x2 x6 80x3 x6 80x2 x6

Week 2 Day 1 Day 2 Week 6 Day 1


60x3 60x3 60x3
70x2 70x2 70x2
80x2 x6 80x4 x6 80x2 x6

Week 3 Day 1 Day 2 Week 7 Day 1


60x3 60x3 60x3
70x2 70x2 70x2
80x2 x6 80x5 x6 80x2 x6

Week 4 Day 1 Day 2 Week 8 Day 1


60x3 60x3 60x3
70x2 70x2 70x2
80x2 x6 80x6 x6 80x2 x6

*Attempts in parenthesis are allowed extra PR attempts if the previous attempts were clearly submaximal.
Phase 2
Day 2
60x3
70x2
85x5 x5

Day 2
60x3
70x2
90x4 x4

Day 2
60x3
70x2
95x3 x3

Day 2
60x3
70x2
100x1
(105x1)*
(110x1)*

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