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White Russian

by Gary E.
1 athletes joined

Program Description

Low reps with high weight for strength gains, High reps with lower weight for size gains. Progressive overload each week to increase strength, “max out” on Week 4. Deload comes in the form of decreased volume during Week 4. Add 5lbs to your Bench Press 1RM every week that you hit 9-11 Reps on Bench Press Day 3, add 10lbs if you hit more than 12 reps. Every other lift stays the same until the end of Week 4. Nuckols program has you max out every lift besides Bench Press on Week 4. I don’t think this is sustainable long term, instead I opt for 90% of your 1RM for a single AMRAP set. Use your new training max to determine your new 1RM. Repeat the program as many times as necessary to achieve your goals. Mon - BP OHP Tue - Squat Wed - BP Deadlift Thur - Rest Fri - BP OHP Sat - Squat Sun - Rest Good luck Have fun

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2025 12:15
  • Last Edited
    Aug 17, 2025 06:38

Summary

Unleash your strength with the White Russian program, a comprehensive 4-week training plan designed for serious lifters. Committing to 5 days a week, you'll focus on building lower body power through barbell squats, front squats, and calf raises, while also engaging your core with hanging knee raises. Each session is strategically crafted to push your limits and enhance your overall performance. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Abs
13.2%
Front Delts
10.4%
Middle Delts
9.1%
Chest
8.8%
Quadriceps
6.8%
Upper Back
5.8%
Calves
5.6%
Glutes
5.3%
Biceps
4.5%
Hamstrings
3.8%
Lats
3.6%
Rear Delts
2.7%
Lower Back
2.7%
Forearms
0.9%
Adductors
0.7%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
3 reps
6 reps
80%
75%
2
Overhead Press (Barbell)
4
4
3 reps
6 reps
80%
75%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
8 reps
85%
75%
2
Overhead Press (Barbell)
4
3
3 reps
8 reps
85%
75%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
2 reps
5 reps
80%
75%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Standing Calf Raise
5
15 reps
-
3
Hanging Knee Raise
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Standing Calf Raise
5
15 reps
-
3
Hanging Knee Raise
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Standing Calf Raise
5
15 reps
-
3
Hanging Knee Raise
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Standing Calf Raise
5
15 reps
-
3
Hanging Knee Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
8 reps
6 reps
4 reps
3 reps
50%
60%
70%
80%
2
Deadlift (Barbell)
4
6
5 reps
3 reps
80%
60%
3
Barbell Row
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2
3
8 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Deadlift (Barbell)
2
3
6
1 reps
3 reps
3 reps
90%
85%
65%
3
Barbell Row
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2
3
8 reps
6 reps
5 reps
3 reps
1 reps
50%
60%
70%
80%
90%
2
Deadlift (Barbell)
6
3 reps
70%
3
Barbell Row
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
2
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Barbell Row
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Overhead Press (Barbell)
2
3
1
1
3 reps
5 reps
8 reps
10 reps
80%
70%
60%
50%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Overhead Press (Barbell)
1
1
1
1
3 reps
5 reps
7 reps
10 reps
90%
80%
70%
60%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Overhead Press (Barbell)
3
2
2
2
1
1 reps
3 reps
5 reps
6 reps
8 reps
90%
80%
70%
60%
50%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
2
2
1
1
1
2 reps
3 reps
3 reps
4 reps
5 reps
80%
75%
70%
60%
50%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
8 reps
5 reps
-
-
2
Barbell Row
4
10 reps
-
3
Standing Calf Raise
5
15 reps
-
4
Hanging Knee Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
5 reps
3 reps
-
-
2
Barbell Row
4
10 reps
-
3
Standing Calf Raise
5
15 reps
-
4
Hanging Knee Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
1 reps
-
-
2
Barbell Row
4
10 reps
-
3
Standing Calf Raise
5
15 reps
-
4
Hanging Knee Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
AMRAP
90%
2
Barbell Row
4
10 reps
-
3
Standing Calf Raise
5
15 reps
-
4
Hanging Knee Raise
5
20 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Standing Calf Raise
5 Sets
15 Reps
-
3
Hanging Knee Raise
5 Sets
20 Reps
-
Day 5
1
Front Squat (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
-
-
2
Barbell Row
4 Sets
10 Reps
-
3
Standing Calf Raise
5 Sets
15 Reps
-
4
Hanging Knee Raise
5 Sets
20 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
4
Tricep Extension (Dumbbell)
4 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
6
Plank
3 Sets
1 mins
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
3 Reps
50%
60%
70%
80%
2
Deadlift (Barbell)
4 Sets
6 Sets
5 Reps
3 Reps
80%
60%
3
Barbell Row
4 Sets
10 Reps
-
4
Tricep Extension (Dumbbell)
4 Sets
10 Reps
-
5
Plank
3 Sets
1 mins
-
Day 4
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Overhead Press (Barbell)
2 Sets
3 Sets
1 Set
1 Set
3 Reps
5 Reps
8 Reps
10 Reps
80%
70%
60%
50%
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
4
Tricep Extension (Dumbbell)
4 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
-
6
Plank
3 Sets
1 mins
-