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BoostcampPNG

Russian Squat program with upper body days

by Derek Polley
7 athletes joined
5.0
(1 rating)

Program Description

Build strength with heavy focus on squats.

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 07, 2024 01:39
  • Last Edited
    Sep 02, 2024 03:37

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2A
Bicep Curl (Dumbbell)
3
15 reps
-
2B
Skull Crusher
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2A
Bicep Curl (Dumbbell)
3
15 reps
-
2B
Skull Crusher
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2A
Bicep Curl (Dumbbell)
3
15 reps
-
2B
Skull Crusher
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Dip (Weighted)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
1
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
4
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Dip (Weighted)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
1
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
4
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Dip (Weighted)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
1
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
4
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Dip (Weighted)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
1
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
4
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Dip (Weighted)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
1
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
4
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Dip (Weighted)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
1
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
4
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2A
Bicep Curl (Dumbbell)
3
15 reps
-
2B
Skull Crusher
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2A
Bicep Curl (Dumbbell)
3
15 reps
-
2B
Skull Crusher
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2A
Bicep Curl (Dumbbell)
3
15 reps
-
2B
Skull Crusher
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Pull-Up (Weighted)
1
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Pull-Up (Weighted)
1
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Pull-Up (Weighted)
1
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Pull-Up (Weighted)
1
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Pull-Up (Weighted)
1
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Pull-Up (Weighted)
1
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2A
Bicep Curl (Dumbbell)
3
15 reps
-
2B
Skull Crusher
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2A
Bicep Curl (Dumbbell)
3
15 reps
-
2B
Skull Crusher
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2A
Bicep Curl (Dumbbell)
3
15 reps
-
2B
Skull Crusher
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Week 1
1 / 6 Weeks
Day 4
1
Bent Over Row (Barbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@10
2
Pull-Up (Weighted)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8.5
@10
3
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@10
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 2
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@10
2
Dip (Weighted)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@10
3
Pull-Up (Weighted)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8.5
@10
4
Bent Over Row (Barbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@10
Day 1
1
Squat (Barbell)
6 Sets
2 Reps
80%
2A
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
2B
Skull Crusher
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
6 Sets
3 Reps
80%
Day 5
1
Squat (Barbell)
6 Sets
2 Reps
80%
2A
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
2B
Skull Crusher
3 Sets
15 Reps
-