White Russian

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!

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

default

Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Standing Calf Raise

Hanging Knee Raise

Squat 1

Front Squat (Barbell)

Barbell Row

Squat 2

Bench Press (Barbell)

Deadlift (Barbell)

Tricep Extension (Dumbbell)

Plank

Bench Press 2 / Deadlift 1

Overhead Press (Barbell)

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Bench Press 1 / OHP 1

Rear Delt Fly (Dumbbell)

Bench Press 3 / OHP 2

0 reviews for White Russian