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Home » Programs » 3 Week Programs » 3 Week Squat Programs » USSR Yearbook Squat Routines 1974 and 1976 Spreadsheets

USSR Yearbook Squat Routines 1974 and 1976 Spreadsheets

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By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 3, 6

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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

USSR 1974 Yearbook Squat Routine

USSR 1974 Yearbook Squat Routine (Russia).xls

USSR 1976 Yearbook Squat Routine

USSR 1976 Yearbook Squat Routine (Russia).xls

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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.

Filed Under: 3 Week Programs, 3 Week Squat Programs, 6 Week Programs, 6 Week Squat Programs, Lift Specific Program, Powerlifting Program, Programs, Squat Program
Tagged With: 3 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 3


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