Russian squat routine 9wks

by Erlan Benedis-Grab

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 20, 2025 07:35
Last Edited
May 20, 2025 07:35

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

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%