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The WeighTrainer

USSR Yearbook 1974 Squat Routine

Enter your current 1RM: 400

Option 1:

Week 1: Week 2: Week 3:


Monday: 4 @ 300 x 5 3 @ 320 x 5 4 @ 300 x 3

Weds: 5@ 340 x5 6@ 340 x5 3@ 340 x3

Friday: 4@ 240 x3 4@ 240 x3 4@ 240 x3

Option 2: (attempt only if you tolerate high work loads well)

Week 1: Week 2: Week 3:


Monday: 3@ 320 x 5 4@ 300 x 5 4@ 300 x 3

Weds: 1-4 @ 360 x5 5-6 @ 340 x3 3@ 320 x3

Friday: 4@ 240 x3 4@ 240 x3 4@ 260 x3