The Incredibly Effective Russian Squat Program

Russian squat program

The Russian Squat Program (aka Russian Squat Routine or RSR) is a tough peaking program that will assist to enhance maximum strength when training for a meet, whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine).

What Is Russian Squat Program

The Russian squat routine is a 6-week squat program that consists of 9 sessions of gradually increasing volume with 80 percent of your max, followed by 9 sessions of tapering towards a new max, allowing you to realize the volume work you’ve put in.

This routine is a tried and tested 6-week program that has helped thousands of lifters add kilos to their squats. A perennial favorite of weightlifters, it is frequently used in conjunction with a different weightlifting program to increase a lifter’s leg strength. If you complete the entire session, you can expect to increase your 1RM by more than 5%.

Start with a light 1RM and attempt to finish as many of the workouts as you can without wearing a belt. If your trunk starts to fail you or you’re screwing your squats, put the belt on.

Man doing Russian Squat Program

This program should not be done with tight knee wraps or a suit since it has too much volume and medium % weight. This is best done with raw squats or mild knee wraps and a belt.

The Russian Squat regimen is a popular 6-week squat peaking cycle that is less demanding than the smolov but still provides a challenge! At the end of the six weeks of squats, your starting rep max should have increased by 5%!

Click the link below to create your own copy

Russian Squat Routine Spreadsheet

Standard Russian Squat Program Structure

Here is an example of how the squat workouts are structured for the standard Russian Squat Program.

  • Week 1
    • Day 1
      • 80% x 6 sets of 2 reps
    • Day 2
      • 80% x 6 sets of 3 reps
    • Day 3
      • 80% x 6 sets of 2 reps
  • Week 2
    • Day 1
      • 80% x 6 sets of 4 reps
    • Day 2
      • 80% x 6 sets of 2 reps
    • Day 3
      • 80% x 6 sets of 5 reps
  • Week 3
    • Day 1
      • 85% x 6 sets of 2 reps
    • Day 2
      • 80% x 6 sets of 6 reps
    • Day 3
      • 80% x 6 sets of 2 reps
  • Week 4
    • Day 1
      • 85% x 5 sets of 5 reps
    • Day 2
      • 80% x 6 sets of 2 reps
    • Day 3
      • 90% x 4 sets of 4 reps
  • Week 5
    • Day 1
      • 80% x 6 sets of 2 reps
    • Day 2
      • 95% x 3 sets of 3 reps
    • Day 3
      • 80% x 6 sets of 2 reps
  • Week 6
    • Day 1
      • 100% x 2 sets of 2 reps
    • Day 2
      • 80% x 6 sets of 2 reps
    • Day 3
      • 105-110% x 1 sets of 1 reps

Training Days

This workout can prove too demanding on joints and ligaments, so its a good idea to spread the three workouts out over the week in order to get at least one full rest day in between.

For instance, you may train on:

  1. Monday
  2. Wednesday
  3. Friday

or:

  1. Tuesday
  2. Thursday
  3. Saturday

How To Go About Other Training With Russian Squat Program?

Owing to its demanding nature, consider Russian Squat Routine your top priority while you are doing it. You won’t have a lot of physical or psychological reserves left for other types of intensive exercise, so plan appropriately. Yes, continue to train your other lifts and your entire body, but put your other lifts on the back burner in order to focus on completing this program.

If you’re doing squats or deadlifts, the program won’t have as much of an impact on your upper-body training, and you’ll still be able to make significant progress. However, if you’re doing the Russian Squat Routine for squats or deadlifts, you may need to ease off on your other lower-body exercises.

It all boils down to personalization; some people can handle more training at the same time as others. Consider what you believe will benefit you the most, not anyone else, and stick with it.

Explanation And Tips And Take Away For The Russian Squat Program

The Russian Squat Routine is a six-week training regimen that includes three workouts per week. You alternate between a moderately difficult session in which you lift 80 percent of your 1RM for six sets of two reps and a more difficult workout.

Based on my personal experience, I believe this program is best suited for intermediate To advanced lifters.

The beginners will undoubtedly become stronger as a result of it, but another program may have allowed them to progress more quickly.
The Russian squat program is a strenuous and tough program for advanced lifters. However, if you choose your weight carefully, you may still profit from it. Incorporate a 1RM into the formula, which will put you just slightly above of your current strength levels in six weeks.
When entering your current 1RM, be reasonable. Examine the workouts over the weeks; they should be hard yet doable. You’ve probably found the right weights if they make you slightly scared while also making you thrilled for the task.

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