Russian squat routine 9wks

by Karlssn

17 athletes joined

5.0

(1 rating)

Program Description

The Russian squat routine is a well tested program for developing a stronger squat. But some of the critique it gets is about the intensity, which is why this program has been modified to squating twice a week.

Program Overview

Level
Novice, Intermediate, Beginner, Advanced
Goal
Powerlifting, Olympic Weightlifting
Equipment
Garage Gym
Program Length
9 weeks
Time Per Workout
30 minutes
Created
Jan 02, 2025 10:06
Last Edited
Feb 21, 2025 12:13

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

4 reps

80%

Day 2

Squat (Barbell)

5 reps

80%

Day 2

Squat (Barbell)

6 reps

80%

Day 2

Squat (Barbell)

5 reps

85%

Day 2

Squat (Barbell)

4 reps

90%

Day 2

Squat (Barbell)

3 reps

95%

Day 2

Squat (Barbell)

2 reps

100%

Day 2

Squat (Barbell)

1 reps

100%

Day 1

Squat (Barbell)

6 Sets

2 Reps

80%

Day 2

Squat (Barbell)

6 Sets

3 Reps

80%

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

KarlssnAge 28, Man

24 days ago

3 weeks complete

5 years of prior experience

More than expected strength gains

As expected muscle gains

Significant modifications

When first did my 6×2 i figured that i set a too high of a 1 rep max, but as the program progressed I managed to hit every lift. That some solid gains, maybe more mentally than anything, but I am still impressed.