Russian squat routine 9wks

by Karlssn

136 athletes joined

5.0

(2 ratings)

Program Description

The Russian squat routine is a well tested program for developing a stronger squat. But some of the critique it gets is about the intensity, which is why this program has been modified to squating twice a week.

Program Overview

Level
Novice, Intermediate, Beginner, Advanced
Goal
Powerlifting, Olympic Weightlifting
Equipment
Garage Gym
Program Length
9 weeks
Time Per Workout
30 minutes
Created
Jan 02, 2025 10:06
Last Edited
Dec 13, 2025 02:46

Summary

Unleash your strength with the Russian Squat Routine, a focused 9-week program designed to elevate your squat game. Committing just two days a week, you'll perform targeted barbell squats that emphasize your quads, glutes, and hamstrings, pushing your limits with each session. This structured approach not only builds muscle but also enhances your overall leg strength and stability. Perfect for those with a garage gym setup, this program will transform your lower body and empower your lifts. Get ready to squat your way to new personal bests!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

33.3%

Glutes

26.7%

Hamstrings

20%

Adductors

13.3%

Abs

6.7%

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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)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

4 reps

80%

Day 2

Squat (Barbell)

5 reps

80%

Day 2

Squat (Barbell)

6 reps

80%

Day 2

Squat (Barbell)

5 reps

85%

Day 2

Squat (Barbell)

4 reps

90%

Day 2

Squat (Barbell)

3 reps

95%

Day 2

Squat (Barbell)

2 reps

100%

Day 2

Squat (Barbell)

1 reps

100%

Day 1

Squat (Barbell)

6 Sets

2 Reps

80%

Day 2

Squat (Barbell)

6 Sets

3 Reps

80%

WHAT PEOPLE ARE SAYING(2 ratings)

Only ratings with written feedback are displayed here.

5.00 / 5

Ruairí B.Age 35, Man

19 days ago

4 years of prior experience

As expected strength gains

As expected muscle gains

No modifications

I would recommend this program. The progression is nice and gradual, without being overbearing. A lot of the program revolves around 80% of your one rep max. Once a week, you will be consistently squatting this weight for six sets of two reps, from the first to last week of the program. The other day also uses this figure, but with higher reps that increase until around the midway point of the program. The weight then increases week to week on this heavier day, but the reps start to taper down. By the end of the program, I increased my one rep max by 10-15kg.

KarlssnAge 28, Man

9 months ago

9 weeks complete

5 years of prior experience

More than expected strength gains

As expected muscle gains

Significant modifications

When first did my 6×2 i figured that i set a too high of a 1 rep max, but as the program progressed I managed to hit every lift. That some solid gains, maybe more mentally than anything, but I am still impressed. Completed the program now and went from 165x1 -> 180x1