Extended Russian Power Routine

by Jordan Smith

2 athletes joined

Program Description

This is an intermediate training program. Helps boost overall strength in SBD with some overhead training and accessories for muscle imbalances

Program Overview

Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
80 minutes
Created
Feb 26, 2025 12:26
Last Edited
Sep 04, 2025 03:57

Summary

Unlock your strength potential with the Extended Russian Power Routine, a comprehensive 9-week program designed for serious lifters. Committing just three days a week, you'll focus on heavy compound lifts like squats, deadlifts, and bench presses, all while maximizing muscle engagement and power output. This program emphasizes progressive overload and proper form, ensuring you build a solid foundation of strength. Get ready to elevate your training and achieve impressive gains in both size and strength!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

14.9%

Chest

11.8%

Glutes

11.7%

Hamstrings

10.7%

Front Delts

9.5%

Triceps

8.7%

Abs

6.3%

Upper Back

5.8%

Biceps

4.8%

Lats

4.8%

Adductors

3.7%

Rear Delts

2.7%

Middle Delts

2.7%

Lower Back

1.5%

Forearms

0.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

Day 1

Squat (Barbell)

3 reps

80%

Bench Press (Barbell)

2 reps

80%

Bench Press (Close Grip)

12-15 reps

RPE 7

Rear Delt Fly (Dumbbell)

12 reps

RPE 8.5

Leg Curl

12 reps

RPE 8.5

Day 1

Squat (Barbell)

4 reps

80%

Bench Press (Barbell)

2 reps

80%

Bench Press (Close Grip)

12-15 reps

RPE 7

Rear Delt Fly (Dumbbell)

12 reps

RPE 8.5

Leg Curl

12 reps

RPE 8.5

Day 1

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

2 reps

80%

Bench Press (Close Grip)

12-15 reps

RPE 7

Rear Delt Fly (Dumbbell)

12 reps

RPE 8.5

Leg Curl

12 reps

RPE 7

Day 1

Squat (Barbell)

6 reps

80%

Bench Press (Barbell)

2 reps

80%

Bench Press (Close Grip)

12-15 reps

RPE 7

Rear Delt Fly (Dumbbell)

12 reps

RPE 8.5

Leg Curl

12 reps

RPE 7

Day 1

Squat (Barbell)

5 reps

85%

Bench Press (Barbell)

2 reps

80%

Bench Press (Close Grip)

12-15 reps

RPE 7

Rear Delt Fly (Dumbbell)

12 reps

RPE 8.5

Leg Curl

12 reps

RPE 7

Day 1

Squat (Barbell)

4 reps

90%

Bench Press (Barbell)

2 reps

80%

Bench Press (Close Grip)

12-15 reps

RPE 7

Rear Delt Fly (Dumbbell)

12 reps

RPE 8.5

Leg Curl

12 reps

RPE 7

Day 1

Squat (Barbell)

3 reps

95%

Bench Press (Barbell)

2 reps

80%

Bench Press (Close Grip)

12-15 reps

RPE 7

Rear Delt Fly (Dumbbell)

12 reps

RPE 8.5

Leg Curl

12 reps

RPE 7

Day 1

Squat (Barbell)

2 reps

100%

Bench Press (Barbell)

2 reps

80%

Bench Press (Close Grip)

12-15 reps

RPE 7

Rear Delt Fly (Dumbbell)

12 reps

RPE 8.5

Leg Curl

12 reps

RPE 7

Day 1

Squat (Barbell)

1 reps

100%

Bench Press (Barbell)

2 reps

80%

Bench Press (Close Grip)

12-15 reps

RPE 7

Rear Delt Fly (Dumbbell)

12 reps

RPE 8.5

Leg Curl

12 reps

RPE 7

Day 2

Deadlift (Barbell)

3 reps

80%

Overhead Press (Barbell)

8 reps

RPE 7.5-8.5

Lat Pulldown

12-15 reps

RPE 8.5

T-Bar Row

12 reps

RPE 8

Bicep Curl (Dumbbell)

12-15 reps

RPE 8.5

Day 2

Deadlift (Barbell)

4 reps

80%

Overhead Press (Barbell)

8 reps

RPE 7.5-8.5

Lat Pulldown

12-15 reps

RPE 8.5

T-Bar Row

12 reps

RPE 8

Bicep Curl (Dumbbell)

12-15 reps

RPE 8.5

Day 2

Deadlift (Barbell)

5 reps

80%

Overhead Press (Barbell)

8 reps

RPE 7.5-8.5

Lat Pulldown

12-15 reps

RPE 8.5

T-Bar Row

12 reps

RPE 8

Bicep Curl (Dumbbell)

12-15 reps

RPE 8.5

Day 2

Deadlift (Barbell)

6 reps

80%

Overhead Press (Barbell)

8 reps

RPE 7.5-8.5

Lat Pulldown

12-15 reps

RPE 8.5

T-Bar Row

12 reps

RPE 8

Bicep Curl (Dumbbell)

12-15 reps

RPE 8.5

Day 2

Deadlift (Barbell)

5 reps

85%

Overhead Press (Barbell)

8 reps

RPE 7.5-8.5

Lat Pulldown

12-15 reps

RPE 8.5

T-Bar Row

12 reps

RPE 8

Bicep Curl (Dumbbell)

12-15 reps

RPE 8.5

Day 2

Deadlift (Barbell)

4 reps

90%

Overhead Press (Barbell)

8 reps

RPE 7.5-8.5

Lat Pulldown

12-15 reps

RPE 8.5

T-Bar Row

12 reps

RPE 8

Bicep Curl (Dumbbell)

12-15 reps

RPE 8.5

Day 2

Deadlift (Barbell)

3 reps

95%

Overhead Press (Barbell)

8 reps

RPE 7.5-8.5

Lat Pulldown

12-15 reps

RPE 8.5

T-Bar Row

12 reps

RPE 8

Bicep Curl (Dumbbell)

12-15 reps

RPE 8.5

Day 2

Deadlift (Barbell)

2 reps

100%

Overhead Press (Barbell)

8 reps

RPE 7.5-8.5

Lat Pulldown

12-15 reps

RPE 8.5

T-Bar Row

12 reps

RPE 8

Bicep Curl (Dumbbell)

12-15 reps

RPE 8.5

Day 2

Deadlift (Barbell)

1 reps

100%

Overhead Press (Barbell)

8 reps

RPE 7.5-8.5

Lat Pulldown

12-15 reps

RPE 8.5

T-Bar Row

12 reps

RPE 8

Bicep Curl (Dumbbell)

12-15 reps

RPE 8.5

Day 3

Squat (Barbell)

2 reps

80%

Bench Press (Barbell)

3 reps

80%

Bulgarian Split Squat (Dumbbell)

12-15 reps

RPE 8

Front Raise

10-12 reps

RPE 8.5

Stir The Pot

10 reps

Day 3

Squat (Barbell)

2 reps

80%

Bench Press (Barbell)

4 reps

80%

Bulgarian Split Squat (Dumbbell)

12-15 reps

RPE 8

Front Raise

10-12 reps

RPE 8.5

Stir The Pot

10 reps

Day 3

Squat (Barbell)

2 reps

80%

Bench Press (Barbell)

5 reps

80%

Bulgarian Split Squat (Dumbbell)

12-15 reps

RPE 8

Front Raise

10-12 reps

RPE 8.5

Stir The Pot

10 reps

Day 3

Squat (Barbell)

2 reps

80%

Bench Press (Barbell)

6 reps

80%

Bulgarian Split Squat (Dumbbell)

12-15 reps

RPE 8

Front Raise

10-12 reps

RPE 7

Stir The Pot

10 reps

Day 3

Squat (Barbell)

2 reps

80%

Bench Press (Barbell)

5 reps

85%

Bulgarian Split Squat (Dumbbell)

12-15 reps

RPE 8

Front Raise

10-12 reps

RPE 7

Stir The Pot

10 reps

Day 3

Squat (Barbell)

2 reps

80%

Bench Press (Barbell)

4 reps

90%

Bulgarian Split Squat (Dumbbell)

12-15 reps

RPE 8

Front Raise

10-12 reps

RPE 7

Stir The Pot

10 reps

Day 3

Squat (Barbell)

2 reps

80%

Bench Press (Barbell)

3 reps

95%

Bulgarian Split Squat (Dumbbell)

12-15 reps

RPE 8

Front Raise

10-12 reps

RPE 7

Stir The Pot

10 reps

Day 3

Squat (Barbell)

2 reps

80%

Bench Press (Barbell)

2 reps

100%

Bulgarian Split Squat (Dumbbell)

12-15 reps

RPE 8

Front Raise

10-12 reps

RPE 7

Stir The Pot

10 reps

Day 3

Squat (Barbell)

2 reps

80%

Bench Press (Barbell)

1 reps

100%

Bulgarian Split Squat (Dumbbell)

12-15 reps

RPE 8

Front Raise

10-12 reps

RPE 7

Stir The Pot

10 reps

Day 1

Squat (Barbell)

6 Sets

3 Reps

80%

Bench Press (Barbell)

6 Sets

2 Reps

80%

Bench Press (Close Grip)

3 Sets

12-15 Reps

Rear Delt Fly (Dumbbell)

3 Sets

12 Reps

@8.5

Leg Curl

3 Sets

12 Reps

@8.5

Day 2

Deadlift (Barbell)

6 Sets

3 Reps

80%

Overhead Press (Barbell)

3 Sets

8 Reps

@7.5-8.5

Lat Pulldown

3 Sets

12-15 Reps

@8.5

T-Bar Row

3 Sets

12 Reps

Bicep Curl (Dumbbell)

3 Sets

12-15 Reps

@8.5

Day 3

Squat (Barbell)

6 Sets

2 Reps

80%

Bench Press (Barbell)

6 Sets

3 Reps

80%

Bulgarian Split Squat (Dumbbell)

3 Sets

12-15 Reps

Front Raise

3 Sets

10-12 Reps

@8.5

Stir The Pot

3 Sets

10 Reps