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

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!

Inspired by:

• USSR 1974 and 1976 Yearbook Squat Routines
• Soviet 6 Week Peaking Program

Full write up on Dragon Door

Source

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 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

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 6×2 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 1×1 set determines how much weight to add to your next cycle.

Spreadsheet source

Russian Squats Forever - A variation of the Russian Squat Routine | LiftVault.com

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.