All Things Gym - Russian Squat + Bench + Deadlift Program

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Notes on ATG

Exercise
1RM

Squat
150

Bench
115

Week 1

Day 1

Day 2

Squat
Bench
Deadlift
Back Extension

120x2 x6
92x3 x6
136x3 x6
6x2

120x3 x6
92x2 x6
136x2 x6
6x3

Week 2

Day 1

Day 2

Squat
Bench
Deadlift
Back Extension

120x4 x6
92x2 x6
136x2 x6
6x 5x

120x2 x6
92x5 x6
136x5 x6
6x 6x

Week 3

Day 1

Day 2

Squat
Bench
Deadlift
Back Extension

120x2 x6
92x6 x6
136x6 x6
+5kg x6 x3

120x6 x6
92x2 x6
136x2 x6
+5kg x6 x4

Week 4

Day 1

Day 2

Squat
Bench
Deadlift
Back Extension

128x5 x5
92x2 x6
136x2 x6
+5kg x6 x6

120x2 x6
104x4 x4
153x4 x4
+10kg x6 x2

Week 5

Day 1

Day 2

Squat
Bench
Deadlift
Back Extension

120x2 x6
109x3 x3
162x3 x3
+10kg x6 x4

143x3 x3
92x2 x6
136x2 x6
+10kg x6 x5

Week 6

Day 1

Day 2

Squat
Bench
Deadlift
Back Extension

150x2 x2
92x2 x6
136x2 x6
+12kg x6 x2

120x2 x6
127x1
187x1
+12kg x6 x3

Deadlift
170

Program

Day 3
120x2 x6
92x4 x6
136x4 x6
6x4

Day 3
120x5 x6
92x2 x6
136x2 x6
+5kg x6 x2

Day 3
120x2 x6
98x5 x5
145x5 x5
+5kg x6 x5

Day 3
135x4 x4
92x2 x6
136x2 x6
+10kg x6 x3

Day 3
120x2 x6
115x2 x2
170x2 x2
+10kg x6 x6

Day 3
165x1 or 158x1
+12kg x6 x4