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Soviet Style Bench and Squat Program
IntermediateFree

Soviet Style Bench and Squat Program

Unleash your strength with this 12-week Soviet-inspired program—transform your bench and squat into powerhouses, one rep at a time.

Yair G.
Yair G.· Dec 2025
3athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
5 days
Level
Intermediate
Goal
Muscle, Strength
Equipment
Full Gym
Session length
90 min
Unleash your strength with the Soviet Style Bench and Squat Program, a rigorous 12-week training regimen designed to elevate your lifting game. Committing to five days a week, you'll focus on mastering the fundamentals of bench pressing and squatting, utilizing proven techniques that have stood the test of time. This program emphasizes progressive overload and structured volume, ensuring you build muscle and increase your max lifts effectively. Get ready to push your limits and achieve impressive gains!

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on gaining both size and strength
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
16.2%
Chest
13.5%
Front Delts
13.5%
Quadriceps
10.5%
Glutes
10.5%
Hamstrings
10.5%
Abs
5.2%
Upper Back
4.8%
Adductors
4.4%
Lats
4.4%
Biceps
4.4%
Forearms
0.9%
Middle Delts
0.4%
Lower Back
0.4%
Abductors
0.4%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Squat (Barbell)15 reps80%
15 reps80%
15 reps80%
15 reps80%
15 reps80%
15 reps80%
2Squat (Paused)15 reps71%
15 reps71%
15 reps71%
15 reps71%
3Bench Press (Paused)15 reps78%
15 reps78%
15 reps78%
15 reps78%
15 reps78%
15 reps78%
4Bench Press (Close Grip)18 reps71%
18 reps71%
18 reps71%
18 reps71%
5Incline Bench Press (Dumbbell)110–12 reps@8–10
110–12 reps@8–10
110–12 reps@8–10
110–12 reps@8–10
6Chest Supported Row (Dumbbell)110–12 reps@8–10
110–12 reps@8–10
110–12 reps@8–10
110–12 reps@8–10
721s (EZ Bar)121 reps@8–10
121 reps@8–10
121 reps@8–10
121 reps@8–10
8Skull Crusher (Barbell)112–15 reps@8–10
112–15 reps@8–10
112–15 reps@8–10
112–15 reps@8–10
#ExerciseSetsRepsLoad
1Squat (Barbell)13 reps68%
13 reps68%
13 reps68%
13 reps68%
13 reps68%
13 reps68%
13 reps68%
13 reps68%
2Bench Press (Barbell)16 reps73%
16 reps73%
16 reps73%
16 reps73%
16 reps73%
16 reps73%
16 reps73%
16 reps73%
16 reps73%
3Incline Bench Press (Dumbbell)110–12 reps@8–10
110–12 reps@8–10
110–12 reps@8–10
110–12 reps@8–10
4T-Bar Row110–12 reps@8–10
110–12 reps@8–10
110–12 reps@8–10
110–12 reps@8–10
5Overhead Tricep Extension (Cable)112–15 reps@8–10
112–15 reps@8–10
112–15 reps@8–10
112–15 reps@8–10
6Bicep Curl (EZ Bar)112–15 reps@8–10
112–15 reps@8–10
112–15 reps@8–10
112–15 reps@8–10
#ExerciseSetsRepsLoad
1Squat (Barbell)14 reps82%
14 reps82%
14 reps82%
14 reps82%
14 reps82%
2Squat (Paused)15 reps71%
15 reps71%
15 reps71%
3Bench Press (Paused)15 reps76%
15 reps76%
15 reps76%
15 reps76%
15 reps76%
15 reps76%
15 reps76%
4Bench Press (Close Grip)18 reps71%
18 reps71%
18 reps71%
18 reps71%
5Pendlay Row18 reps@8
18 reps@8
18 reps@8
18 reps@8
6Dip (Weighted)1AMRAP@8–10
1AMRAP@8–10
1AMRAP@8–10
1AMRAP@8–10
#ExerciseSetsRepsLoad
1Squat (Barbell)14 reps68%
14 reps68%
14 reps68%
14 reps68%
14 reps68%
14 reps68%
14 reps68%
2Bench Press (Paused)14 reps84%
14 reps84%
14 reps84%
14 reps84%
14 reps84%
3Bench Press (Paused)16 reps71%
16 reps71%
16 reps71%
4Romanian Deadlift (Dumbbell)16 reps@7
16 reps@7
16 reps@7
16 reps@7
5Lat Pulldown1AMRAP@10
1AMRAP@10
1AMRAP@10
1AMRAP@10
#ExerciseSetsRepsLoad
1Squat (Barbell)16 reps75%
16 reps75%
16 reps75%
16 reps75%
16 reps75%
16 reps75%
16 reps75%
2Leg Press115–20 reps@8–10
115–20 reps@8–10
115–20 reps@8–10
115–20 reps@8–10
3Bench Press (Paused)15 reps73%
15 reps73%
15 reps73%
15 reps73%
15 reps73%
15 reps73%
15 reps73%
15 reps73%
4Incline Bench Press (Dumbbell)112 reps@8
112 reps@8
112 reps@8
112 reps@8
5T-Bar Row112 reps@8
112 reps@8
112 reps@8
112 reps@8
621s (EZ Bar)121 reps@8
121 reps@8
121 reps@8
121 reps@8
7Tricep Pushdown (Cable)112–15 reps@8
112–15 reps@8
112–15 reps@8
112–15 reps@8

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Soviet Style Bench and Squat Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Soviet Style Bench and Squat Program is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Soviet Style Bench and Squat Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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