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Soviet Squat Routine

by Mike R.
2 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
    Aug 28, 2025 08:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Lunge (Dumbbell)
3
10 reps
RPE 6
3
Hamstring Curl
3
10 reps
RPE 6
4
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
2
Lunge (Dumbbell)
4
10 reps
RPE 6-8
3
Hamstring Curl
4
10 reps
RPE 6-8
4
Standing Calf Raise
3
10 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Lunge (Dumbbell)
2
2
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Hamstring Curl
2
2
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
4
Standing Calf Raise
2
2
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Sissy Squat
4
8 reps
RPE 8
3
Hamstring Curl
4
8 reps
RPE 8
4
Cable Crunch
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Sissy Squat
3
1
6-8 reps
-
RPE 8
-
3
Hamstring Curl
3
1
8 reps
RPE 8
-
4
Cable Crunch
3
1
8 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
2 reps
100%
-
2
Sissy Squat
2
2
8 reps
RPE 6
-
3
Hamstring Curl
2
2
8 reps
RPE 6
-
4
Cable Crunch
2
2
8 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
80%
2
Lat Pulldown
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
80%
2
Lat Pulldown
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
80%
2
Lat Pulldown
2
2
1
8 reps
8 reps
8 reps
RPE 9
RPE 8
RPE 7
3
Overhead Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 9
RPE 8
RPE 7
4
Bicep Curl (Dumbbell)
2
2
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
5 reps
85%
-
2
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Machine)
1
-
4
Push Up
4
AMRAP
RPE 10
5
Rear Delt Fly (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
80%
2
Bent Over Row (Dumbbell)
3
1
8 reps
RPE 8
-
3
Chest Fly (Machine)
1
-
4
Push Up
2
2
AMRAP
AMRAP
RPE 10
-
5
Rear Delt Fly (Machine)
2
2
8 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
2 reps
100%
-
2
Bent Over Row (Dumbbell)
2
2
8 reps
RPE 8
-
3
Chest Fly (Machine)
1
-
4
Push Up
1
3
AMRAP
AMRAP
RPE 10
-
5
Rear Delt Fly (Machine)
2
2
8 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
80%
2
Back Extension
3
10 reps
RPE 6-8
3
Leg Extension
3
10 reps
RPE 6-8
4
Standing Calf Raise
3
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Back Extension
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Standing Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
80%
2
Back Extension
2
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Leg Extension
2
2
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
4
Standing Calf Raise
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Deadlift (Deficit)
4
6 reps
RPE 8
3
Hamstring Curl
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
3 reps
95%
-
2
Deadlift (Deficit)
2
2
6 reps
RPE 8
-
3
Hamstring Curl
2
2
8 reps
RPE 8
-
4
Leg Extension
2
2
8 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Deadlift (Deficit)
2
2
6 reps
RPE 8
-
3
Hamstring Curl
2
2
8 reps
RPE 8
-
4
Leg Extension
2
2
8 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Barbell)
6
3 reps
80%
3
Stretching
1
200 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Bench Press (Barbell)
6
5 reps
80%
3
Stretching
1
200 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Barbell)
6
6 reps
80%
3
Stretching
1
200 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
4 reps
90%
-
2
Squat (Barbell)
4
2
4 reps
90%
-
3
Stretching
1
1000 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3 reps
95%
-
2
Squat (Barbell)
6
2 reps
80%
3
Stretching
1
1000 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
100%
-
2
Squat (Barbell)
1
5
2 reps
80%
-
3
Stretching
1
10000 mins
100%
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
6 Sets
2 Reps
80%
2
Lunge (Dumbbell)
3 Sets
10 Reps
@6
3
Hamstring Curl
3 Sets
10 Reps
@6
4
Standing Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Bench Press (Barbell)
6 Sets
2 Reps
80%
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-8
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-8
Day 3
1
Squat (Barbell)
6 Sets
3 Reps
80%
2
Back Extension
3 Sets
10 Reps
@6-8
3
Leg Extension
3 Sets
10 Reps
@6-8
4
Standing Calf Raise
3 Sets
10 Reps
@6-8
Day 4
1
Squat (Barbell)
6 Sets
2 Reps
80%
2
Bench Press (Barbell)
6 Sets
3 Reps
80%
3
Stretching
1 Set
200 mins
@10