2 reviews for Russian squat routine 9wks

4 years of prior experience

As expected strength gains

As expected muscle gains

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.

9 weeks complete

5 years of prior experience

More than expected strength gains

As expected muscle gains

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