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Russian Squat Routine
Beginner–IntermediateFree

Russian Squat Routine

Unlock your strength and elevate your lifts with the 6-week Russian Squat Routine. Designed for weightlifters but ideal for everyone.

Joel M.
Joel M.· Mar 2026
51athletes running this program
iOS & Android

Overview

Length
6 weeks
Days / week
3 days
Level
Intermediate, Beginner
Goal
Strength, Olympic Weightlifting
Equipment
Garage Gym
Session length
60 min
A high frequency, squat intensive routine designed to increase strength and proficiency. You can add exercises to these workouts, ideally some form of Olympic weightlifting. Deadlifting is hard while running this program. Instead focus on corrective exercises like back extensions, KB Swings etc. Don’t try to body build the legs either. You will likely grow due to the frequency and strength gains anyway. On the last day you should hit 105% (maybe more) for a single but this wasn’t allowed to be input when writing the program. The 6x2 days are your recovery days so take them easy and move well. Enjoy!

Who it's for

Beginners new to structured strength training
Athletes focused on maximal strength
Athletes who can train 3 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Quadriceps
25%
Glutes
25%
Hamstrings
25%
Adductors
12.5%
Abs
12.5%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Squat (Barbell)62 reps80%
#ExerciseSetsRepsIntensity
1Squat (Barbell)63 reps80%
#ExerciseSetsRepsIntensity
1Squat (Barbell)62 reps80%

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Russian Squat Routine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Russian Squat Routine is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Russian Squat Routine is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android