Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.
There are two versions of this program attached: original and masters. The original lasts for 6 weeks with 3 training sessions per week, while the masters routine lasts for 8 weeks with 2 training sessions per week to lower the intensity for older lifters.
The original version is very high intensity, always lifting at least 80% of 1RM. The masters version has a lower intensity and includes sets in the 60% to 70% range in addition to sets at or above 80% of 1RM. This lowers the average intensity of the masters workout while still allowing the athlete to get some high intensity sets in.
Those that complete this 6 week program can typically expect 5-10% improvements on their 1RM.
Just make your own copy, enter your 1RM for each lift, and go lift!
Video Overview: Russian Squat Program
Russian Squat Program Spreadsheet
NOTE: The rep scheme for the attached routine spreadsheet is (Weight x Reps x Sets)
Russian Squats Forever Program Spreadsheet (Non-Peaking Variation)
/u/IA_EGG made a variation of the Russian Squat Routine called “Russian Squats Forever.” It is designed to be run repeatedly, unlike the original RSR, which is a peaking program.
The main differences between the original RSR and Russian Squats Forever are:
- Uses a 90% training max (TM) instead of a 100% 1RM.
- Adds a 5kg increase for the 6x2 sets on weeks 4 through 6.
- If you choose lbs on the spreadsheet, the spreadsheet will automatically add 10lbs instead.
- An AMRAP on the final 1x1 set determines how much weight to add to your next cycle.