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Russian Squat Routine 6weeks Deadlift Program

The document outlines a 6-week Russian squat routine that includes squats, bench press, and deadlifts performed 3 days a week. It provides the weight, reps, and sets for each exercise each week as the weight and volume increases over the course of the program. The goal is to increase the 1-rep max on the main lifts of squat, bench press, and deadlift.

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james michael
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1K views4 pages

Russian Squat Routine 6weeks Deadlift Program

The document outlines a 6-week Russian squat routine that includes squats, bench press, and deadlifts performed 3 days a week. It provides the weight, reps, and sets for each exercise each week as the weight and volume increases over the course of the program. The goal is to increase the 1-rep max on the main lifts of squat, bench press, and deadlift.

Uploaded by

james michael
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, 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 225 125 275

Week 1 Day 1 3oct Day 2


Squat 180x2 x6 180x3 x6
Bench 100x3 x6 100x2 x6
Deadlift 220x3 x6 220x2 x6
Back Extension 6x2 6x3

Week 2 Day 1 Day 2


Squat 180x4 x6 180x2 x6
Bench 100x2 x6 100x5 x6
Deadlift 220x2 x6 220x5 x6
Back Extension 6x 5x 6x 6x

Week 3 Day 1 Day 2


Squat 180x2 x6 180x6 x6
Bench 100x6 x6 100x2 x6
Deadlift 220x6 x6 220x2 x6
Back Extension +5kg x6 x3 +5kg x6 x4

Week 4 Day 1 Day 2


Squat 191x5 x5 180x2 x6
Bench 100x2 x6 113x4 x4
Deadlift 220x2 x6 248x4 x4
Back Extension +5kg x6 x6 +10kg x6 x2

Week 5 Day 1 Day 2


Squat 180x2 x6 214x3 x3
Bench 119x3 x3 100x2 x6
Deadlift 261x3 x3 220x2 x6
Back Extension +10kg x6 x4 +10kg x6 x5

Week 6 Day 1 Day 2


Squat 225x2 x2 180x2 x6
Bench 100x2 x6 138x1
Deadlift 220x2 x6 303x1
Back Extension +12kg x6 x2 +12kg x6 x3
Deadlift)

Day 3
180x2 x6
100x4 x6
220x4 x6
6x4

Day 3
180x5 x6
100x2 x6
220x2 x6
+5kg x6 x2

Day 3
180x2 x6
106x5 x5
234x5 x5
+5kg x6 x5

Day 3
203x4 x4
100x2 x6
220x2 x6
+10kg x6 x3

Day 3
180x2 x6
125x2 x2
275x2 x2
+10kg x6 x6

Day 3
248x1 or 236x1
-
-
+12kg x6 x4
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 272


Phase 1 Phase 2
Week 1 Day 1 Day 2 Week 5 Day 1
163x3 163x3 163x3
190x2 190x2 190x2
218x2 x6 218x3 x6 218x2 x6

Week 2 Day 1 Day 2 Week 6 Day 1


163x3 163x3 163x3
190x2 190x2 190x2
218x2 x6 218x4 x6 218x2 x6

Week 3 Day 1 Day 2 Week 7 Day 1


163x3 163x3 163x3
190x2 190x2 190x2
218x2 x6 218x5 x6 218x2 x6

Week 4 Day 1 Day 2 Week 8 Day 1


163x3 163x3 163x3
190x2 190x2 190x2
218x2 x6 218x6 x6 218x2 x6

*Attempts in parenthesis are allowed extra PR attempts if the previous attempts were clearly
submaximal.
Phase 2
Day 2
163x3
190x2
231x5 x5

Day 2
163x3
190x2
245x4 x4

Day 2
163x3
190x2
258x3 x3

Day 2
163x3
190x2
272x1
(286x1)*
(299x1)*

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