Russian squat routine 9wks

by Rishabh Sethi

1 athletes joined

Program Description

The Russian squat routine is a well tested program for developing a stronger squat. But some of the critique it gets is about the intensity, which is why this program has been modified to squating twice a week.

Program Overview

Level
Novice, Intermediate, Beginner, Advanced
Goal
Powerlifting, Olympic Weightlifting
Equipment
Garage Gym
Program Length
9 weeks
Time Per Workout
30 minutes
Created
May 01, 2025 08:30
Last Edited
May 05, 2025 12:51

To Start The Program

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2. Click on the link

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

4 reps

80%

Day 2

Squat (Barbell)

5 reps

80%

Day 2

Squat (Barbell)

6 reps

80%

Day 2

Squat (Barbell)

5 reps

85%

Day 2

Squat (Barbell)

4 reps

90%

Day 2

Squat (Barbell)

3 reps

95%

Day 2

Squat (Barbell)

2 reps

100%

Day 2

Squat (Barbell)

1 reps

100%

Day 1

Squat (Barbell)

6 Sets

2 Reps

80%

Day 2

Squat (Barbell)

6 Sets

3 Reps

80%