Soviet Squat Routine

by Mike R.

3 athletes joined

Program Description

Uses a base of 70s-80s Olympic Weightlifting programs to focus primarily on the squat and bench. Bodybuilding exercises are added mostly for fun and for volume.

Program Overview

Level
Beginner, Intermediate, Novice
Goal
Powerlifting, Olympic Weightlifting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Aug 28, 2025 12:02
Last Edited
Oct 08, 2025 02:50

Summary

Unleash your strength with the Soviet Squat Routine, a focused 6-week program designed to elevate your lifting game. Committing just 4 days a week, you'll dive deep into barbell squats, lunges, and accessory movements that target your legs and core, all while honing your technique and building explosive power. Each session is crafted to challenge your limits, pushing you to embrace the weight and refine your form. Perfect for those ready to take their strength training to the next level in a garage gym setting!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

19.7%

Hamstrings

14.2%

Glutes

14.2%

Chest

10.4%

Triceps

7.2%

Front Delts

5.6%

Adductors

5.5%

Abs

4.9%

Upper Back

3.2%

Lower Back

2.9%

Calves

2.8%

Biceps

2.6%

Lats

2.6%

Middle Delts

1.5%

Rear Delts

1.5%

Other

0.7%

Forearms

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Squat (Barbell)

2 reps

80%

Lunge (Dumbbell)

10 reps

RPE 6

Hamstring Curl

10 reps

RPE 6

Standing Calf Raise

10 reps

RPE 6

Day 1

Squat (Barbell)

4 reps

80%

Lunge (Dumbbell)

10 reps

RPE 6-8

Hamstring Curl

10 reps

RPE 6-8

Standing Calf Raise

10 reps

RPE 6-8

Day 1

Squat (Barbell)

2 reps

80%

Lunge (Dumbbell)

10 reps

RPE 9

RPE 8

RPE 7

Hamstring Curl

10 reps

RPE 9

RPE 8

RPE 7

Standing Calf Raise

10 reps

RPE 9

RPE 8

RPE 7

Day 1

Squat (Barbell)

5 reps

85%

Sissy Squat

8 reps

RPE 8

Hamstring Curl

8 reps

RPE 8

Cable Crunch

8 reps

RPE 8

Day 1

Squat (Barbell)

2 reps

80%

Sissy Squat

6-8 reps

RPE 8

Hamstring Curl

8 reps

RPE 8

Cable Crunch

8 reps

RPE 8

Day 1

Squat (Barbell)

2 reps

100%

Sissy Squat

8 reps

RPE 6

Hamstring Curl

8 reps

RPE 6

Cable Crunch

8 reps

RPE 8

Day 2

Bench Press (Barbell)

2 reps

80%

Lat Pulldown

10 reps

RPE 8

Overhead Press (Barbell)

8-10 reps

RPE 6-8

Bicep Curl (Dumbbell)

10-12 reps

RPE 6-8

Day 2

Bench Press (Barbell)

4 reps

80%

Lat Pulldown

10 reps

RPE 8

Overhead Press (Barbell)

8-10 reps

RPE 8

Bicep Curl (Dumbbell)

10-12 reps

RPE 8

Day 2

Bench Press (Barbell)

2 reps

80%

Lat Pulldown

8 reps

RPE 9

RPE 8

RPE 7

Overhead Press (Barbell)

8 reps

RPE 9

RPE 8

RPE 7

Bicep Curl (Dumbbell)

10 reps

RPE 9

RPE 8

RPE 7

Day 2

Bench Press (Barbell)

5 reps

85%

Bent Over Row (Dumbbell)

8 reps

RPE 8

Chest Fly (Machine)

Push Up

AMRAP

RPE 10

Rear Delt Fly (Machine)

8 reps

RPE 8

Day 2

Bench Press (Barbell)

2 reps

80%

Bent Over Row (Dumbbell)

8 reps

RPE 8

Chest Fly (Machine)

Push Up

AMRAP

RPE 10

Rear Delt Fly (Machine)

8 reps

RPE 8

Day 2

Bench Press (Barbell)

2 reps

100%

Bent Over Row (Dumbbell)

8 reps

RPE 8

Chest Fly (Machine)

Push Up

AMRAP

RPE 10

Rear Delt Fly (Machine)

8 reps

RPE 8

Day 3

Squat (Barbell)

3 reps

80%

Back Extension

10 reps

RPE 6-8

Leg Extension

10 reps

RPE 6-8

Standing Calf Raise

10 reps

RPE 6-8

Day 3

Squat (Barbell)

2 reps

80%

Back Extension

10 reps

RPE 8

Leg Extension

10 reps

RPE 8

Standing Calf Raise

10 reps

RPE 8

Day 3

Squat (Barbell)

6 reps

80%

Back Extension

8-10 reps

RPE 9

RPE 8

RPE 7

Leg Extension

10 reps

RPE 9

RPE 8

RPE 7

Standing Calf Raise

10 reps

RPE 8

Day 3

Squat (Barbell)

2 reps

80%

Deadlift (Deficit)

6 reps

RPE 8

Hamstring Curl

8 reps

RPE 8

Leg Extension

8 reps

RPE 8

Day 3

Squat (Barbell)

3 reps

95%

Deadlift (Deficit)

6 reps

RPE 8

Hamstring Curl

8 reps

RPE 8

Leg Extension

8 reps

RPE 8

Day 3

Squat (Barbell)

2 reps

80%

Deadlift (Deficit)

6 reps

RPE 8

Hamstring Curl

8 reps

RPE 8

Leg Extension

8 reps

RPE 8

Day 4

Squat (Barbell)

2 reps

80%

Bench Press (Barbell)

3 reps

80%

Stretching

200 mins

RPE 10

Day 4

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Stretching

200 mins

RPE 10

Day 4

Squat (Barbell)

2 reps

80%

Bench Press (Barbell)

6 reps

80%

Stretching

200 mins

RPE 10

Day 4

Bench Press (Barbell)

4 reps

90%

Squat (Barbell)

4 reps

90%

Stretching

1000 mins

100%

Day 4

Bench Press (Barbell)

3 reps

95%

Squat (Barbell)

2 reps

80%

Stretching

1000 mins

100%

Day 4

Bench Press (Barbell)

1 reps

100%

Squat (Barbell)

2 reps

80%

Stretching

10000 mins

100%

Day 1

Squat (Barbell)

6 Sets

2 Reps

80%

Lunge (Dumbbell)

3 Sets

10 Reps

Hamstring Curl

3 Sets

10 Reps

Standing Calf Raise

3 Sets

10 Reps

Day 2

Bench Press (Barbell)

6 Sets

2 Reps

80%

Lat Pulldown

3 Sets

10 Reps

Overhead Press (Barbell)

3 Sets

8-10 Reps

@6-8

Bicep Curl (Dumbbell)

3 Sets

10-12 Reps

@6-8

Day 3

Squat (Barbell)

6 Sets

3 Reps

80%

Back Extension

3 Sets

10 Reps

@6-8

Leg Extension

3 Sets

10 Reps

@6-8

Standing Calf Raise

3 Sets

10 Reps

@6-8

Day 4

Squat (Barbell)

6 Sets

2 Reps

80%

Bench Press (Barbell)

6 Sets

3 Reps

80%

Stretching

1 Set

200 mins

@10