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6 Week Squat Program Spreadsheets

This is a filtered list of 6 week squat programs.

Squat Resources

Here are some helpful articles to help you learn more about the squat and its variations.

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USSR Yearbook Squat Routines 1974 and 1976 Spreadsheets

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The original strains of what became the Russian Squat Routine, the 1974 and 1976 USSR “Yearbook” routines are very specific and should only be used when preparing the squat for competition. These are not general, off-season programs to be run repeatedly.

Differences:

  • 1974 is a 3 week program, 1976 is a 6 week program
  • Both are high itensity; but 1976 stays at or above 80% of 1RM for all 6 weeks of the program
    • 1974 dips into the 60% range on the lighter workout days, but stays at or above 75% the rest of the sessions
  • 1974 works primarily with 3-5 rep ranges, 1976 works with significantly more sets of 2 reps, likely as a result of the higher intensity
  • 1974 comes with two 3 week flavors that can be run sequentially (flavor 1, then flavor 2), repeatedly (flavor 1 or 2, then repeat for the next 3 weeks) to achieve the 6 week cycle

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Russian Squat Program + Routine Spreadsheet (Original and Masters Versions)

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Experience level:
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Meet prep program: ,
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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The Russian Squat Program (aka the Russian Squat Routine, or RSR) is a squat-focused peaking program that comes in two versions attached here. The original runs 6 weeks with 3 training sessions per week; the masters version runs 8 weeks with 2 sessions per week to bring the intensity down for older lifters. Every session is built around one main lift for lots of sets of low reps at 80% or more of your 1RM, and the loads climb toward a new max in the final week. Finish the 6-week cycle and you can typically expect a 5-10% bump on your 1RM.

It’s a classic Soviet-style squat cycle, run to peak your strength right before a meet. It comes out of the same tradition as the USSR 1974 and 1976 Yearbook Squat Routines and the Soviet 6 Week Peaking Program. You can run it for the squat, deadlift, bench, or all three at once. That combined version is the Extended Russian Power Routine.

This one is aimed at experienced lifters with a solid squat base who are peaking for a meet. The original version keeps you at or above 80% the whole way, so it’s demanding on recovery. Older lifters, or anyone who can’t recover from three heavy squat days a week, should run the masters version, which mixes in lighter 60% to 70% work to soften the average intensity. If you’re still building your base, start with a linear program first.

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