Soviet Squat Routine

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!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Lunge (Dumbbell)

Hamstring Curl

Standing Calf Raise

Bench Press (Barbell)

Lat Pulldown

Overhead Press (Barbell)

Bicep Curl (Dumbbell)

Back Extension

Leg Extension

Stretching

Sissy Squat

Cable Crunch

Deadlift (Deficit)

Bent Over Row (Dumbbell)

Chest Fly (Machine)

Push Up

Rear Delt Fly (Machine)

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