Soviet Style Bench and Squat Program

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Squat (Paused)

Bench Press (Paused)

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

21s (EZ Bar)

Skull Crusher (Barbell)

Bench Press (Barbell)

T-Bar Row

Overhead Tricep Extension (Cable)

Bicep Curl (EZ Bar)

Pendlay Row

Dip (Weighted)

Romanian Deadlift (Dumbbell)

Lat Pulldown

Leg Press

Tricep Pushdown (Cable)

50% vol 60% lb

+5 bench +10 squat

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