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.
Table of Contents
Russian Squat Program Video Overview
Zack Telander breaks down where the program came from and how it’s run in this overview.
Russian Squat Program Spreadsheet
Note: The rep scheme for the attached routine spreadsheet is (Weight x Reps x Sets).
Just make your own copy, enter your 1RM for each lift, and the sheet fills in every working weight for both the original and masters versions.
Russian Squat Routine Spreadsheet | LiftVault.com
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
- Day 1
- 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
- Day 1
- 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
- Day 1
- 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
- Day 1
- 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
- Day 1
- 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
- Day 1
Inspired by:
Full write up on Dragon Door (archived)
Russian Squats Forever Program Spreadsheet (Non-Peaking Variation)
/u/IA_EGG made a variation of the Russian Squat Routine called “Russian Squats Forever.” It’s designed to be run repeatedly, unlike the original RSR, which peaks once and then stops.
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 6×2 sets on weeks 4 through 6. If you choose lbs on the spreadsheet, it will automatically add 10lbs instead.
- An AMRAP on the final 1×1 set determines how much weight to add to your next cycle.
Russian Squat Program FAQs
What is the Russian Squat Program?
It’s a 6-week squat peaking program built on high sets of low reps at heavy percentages. You squat 3 times a week at 80% or more of your 1RM, and the volume slowly gives way to intensity until you’re hitting a new max in the final week. It came out of the Soviet weightlifting system and gets used most often to peak the squat before a meet.
How is the masters version different from the original?
The masters version stretches the same idea over 8 weeks and drops you to 2 sessions per week. It also mixes in lighter work in the 60% to 70% range alongside the heavy 80%+ sets, so the average intensity comes down. That keeps older lifters, or anyone who needs more recovery, making progress without three heavy squat days a week.
Can I run the Russian Squat Program for bench and deadlift?
Yes. The percentages and set/rep scheme work for any of the big three. If you want to run the squat, bench, and deadlift on the same template at once, use the Extended Russian Power Routine, which lays all three out together.
What happens if I miss a session?
Pick up where you left off instead of doubling up. The program leans on frequency and steady exposure to heavy squats, so one missed day won’t sink the cycle. If you miss a full week, repeat the last week you finished before moving on.
Is Russian Squats Forever a repeatable version?
Yes. Russian Squats Forever is /u/IA_EGG’s take, built to run over and over instead of peaking once. It works off a 90% training max and uses an AMRAP on the final single to decide how much to add for your next cycle, so you can keep running it long after the original 6-week peak would have ended.
