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Russian Squat Program (modified)

by Tycjan C.
1 athletes joined

Program Description

Unleash your strength with the Russian Squat Program, an 8-week journey designed to elevate your squat game. Committed lifters will train 3 days a week, focusing on heavy barbell squats, moderate bench presses and deadlifts, with a mix of accessory movements to build overall power and stability. This program emphasizes progressive overload, pushing you to increase your weights and reps each week. Get ready to transform your lower body strength and achieve new personal bests!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2026 10:55
  • Last Edited
    Feb 23, 2026 12:22
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.4%
Glutes
18.4%
Hamstrings
18.4%
Abs
15.1%
Adductors
8%
Chest
4.8%
Triceps
4.8%
Front Delts
4.8%
Upper Back
2.5%
Lats
2.5%
Biceps
1.2%
Lower Back
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Bench Press (Barbell)
2
5 reps
75%
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Hanging Leg Raise
2
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Bench Press (Barbell)
2
5 reps
75%
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Hanging Leg Raise
2
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Bench Press (Barbell)
2
5 reps
75%
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Hanging Leg Raise
2
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Bench Press (Barbell)
2
5 reps
75%
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Hanging Leg Raise
2
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Bench Press (Barbell)
2
5 reps
75%
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Hanging Leg Raise
2
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
100%
2
Bench Press (Barbell)
2
5 reps
75%
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Hanging Leg Raise
2
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
85%
2
Bench Press (Barbell)
2
3 reps
70%
3
Bent Over Row (Barbell)
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
100%
2
Bench Press (Barbell)
2
5 reps
65%
3
Bent Over Row (Barbell)
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Deadlift (Barbell)
2
3 reps
70%
3
Ab Wheel
2
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Deadlift (Barbell)
2
3 reps
70%
3
Ab Wheel
2
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
80%
2
Deadlift (Barbell)
2
3 reps
70%
3
Ab Wheel
2
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Deadlift (Barbell)
2
3 reps
70%
3
Ab Wheel
2
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
95%
2
Deadlift (Barbell)
2
3 reps
70%
3
Ab Wheel
2
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Deadlift (Barbell)
2
3 reps
70%
3
Ab Wheel
2
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
1 reps
95%
100%
2
Deadlift (Barbell)
2
3 reps
60%
3
Ab Wheel
2
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Bench Press (Barbell)
2
4 reps
80%
3
Squat (Paused)
2
3 reps
60%
4
Pallof Press
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
2
4 reps
80%
3
Squat (Paused)
2
3 reps
60%
4
Pallof Press
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Bench Press (Barbell)
2
4 reps
80%
3
Squat (Paused)
2
3 reps
70%
4
Pallof Press
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
90%
2
Bench Press (Barbell)
2
4 reps
80%
3
Squat (Paused)
2
3 reps
65%
4
Pallof Press
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Bench Press (Barbell)
2
4 reps
80%
3
Squat (Paused)
2
3 reps
65%
4
Pallof Press
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
2
4 reps
80%
3
Pallof Press
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
70%
2
Bench Press (Barbell)
2
3 reps
70%
3
Squat (Paused)
2
3 reps
50%
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
5 Sets
2 Reps
80%
2
Bench Press (Barbell)
2 Sets
5 Reps
75%
3
Bent Over Row (Barbell)
2 Sets
8 Reps
@8
4
Hanging Leg Raise
2 Sets
10-12 Reps
@7-8
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
80%
2
Deadlift (Barbell)
2 Sets
3 Reps
70%
3
Ab Wheel
2 Sets
8-12 Reps
@7-8
Day 3
1
Squat (Barbell)
5 Sets
2 Reps
80%
2
Bench Press (Barbell)
2 Sets
4 Reps
80%
3
Squat (Paused)
2 Sets
3 Reps
60%
4
Pallof Press
2 Sets
12 Reps
@7