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BoostcampPNG
Russian Squat program with upper body days
by Derek Polley
1 athletes joined
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
Jul 09, 2024 09:01
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Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
6 Sets
2 Reps
80%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
Day 5
1
Squat (Barbell)
6 Sets
2 Reps
80%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
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 3
1
Squat (Barbell)
6 Sets
3 Reps
80%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7.5
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 3
1
Squat (Barbell)
6 Sets
2 Reps
80%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
Day 1
1
Squat (Barbell)
6 Sets
4 Reps
80%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7.5
Day 5
1
Squat (Barbell)
6 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7.5
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%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
Day 5
1
Squat (Barbell)
6 Sets
2 Reps
80%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
Day 3
1
Squat (Barbell)
6 Sets
6 Reps
80%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7.5
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)
5 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
6 Sets
2 Reps
80%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
Day 5
1
Squat (Barbell)
4 Sets
4 Reps
90%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7.5
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%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
Day 5
1
Squat (Barbell)
6 Sets
2 Reps
80%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
95%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7.5
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 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 3
1
Squat (Barbell)
6 Sets
2 Reps
80%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
Day 1
1
Squat (Barbell)
2 Sets
2 Reps
100%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7.5
Day 5
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7.5
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