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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.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Upper Back
11.9%
Lats
11.9%
Glutes
10.3%
Biceps
9%
Hamstrings
7.7%
Front Delts
7.3%
Triceps
7.3%
Middle Delts
6.6%
Chest
5.3%
Adductors
5.1%
Abs
3.2%
Forearms
0.7%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-