Soviet Squat Routine

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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