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  • Russian Squat Routine

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    PavittarsinghDhillon
    83 views4 pages
    The document outlines a 6-week Russian squat routine with additional bench press and deadlift exercises. It provides the workout weight, reps, and sets for each exercise over the course of 6 weeks, with workouts split into day 1 and day 2 sessions. The routine progresses over the 6 weeks by gradually increasing weight and decreasing reps to challenge strength gains. Back extensions are included as an accessory exercise.

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    Russian

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    The document outlines a 6-week Russian squat routine with additional bench press and deadlift exercises. It provides the workout weight, reps, and sets for each exercise over the course of 6 weeks, with workouts split into day 1 and day 2 sessions. The routine progresses over the 6 weeks by gradually increasing weight and decreasing reps to challenge strength gains. Back extensions are included as an accessory exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    83 views4 pages

    Russian Squat Routine

    Uploaded by

    PavittarsinghDhillon
    The document outlines a 6-week Russian squat routine with additional bench press and deadlift exercises. It provides the workout weight, reps, and sets for each exercise over the course of 6 weeks, with workouts split into day 1 and day 2 sessions. The routine progresses over the 6 weeks by gradually increasing weight and decreasing reps to challenge strength gains. Back extensions are included as an accessory exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    To Save: Log in to Google --> File --> Make a Copy | Thanks, liftvault.

    com
    All Things Gym - Russian Squat Routine (+ Bench + Deadlift)
    To edit this sheet Go to 'File' and choose 'Make a Copy' or 'Download as'
    Notes on ATG
    (Weight x Reps x Sets) Exercise Squat Bench Deadlift
    1RM 100 100 100

    Week 1 Day 1 Day 2


    Squat 80x2 x6 80x3 x6
    Bench 80x3 x6 80x2 x6
    Deadlift 80x3 x6 80x2 x6
    Back Extension 6x2 6x3

    Week 2 Day 1 Day 2


    Squat 80x4 x6 80x2 x6
    Bench 80x2 x6 80x5 x6
    Deadlift 80x2 x6 80x5 x6
    Back Extension 6x 5x 6x 6x

    Week 3 Day 1 Day 2


    Squat 80x2 x6 80x6 x6
    Bench 80x6 x6 80x2 x6
    Deadlift 80x6 x6 80x2 x6
    Back Extension +5kg x6 x3 +5kg x6 x4

    Week 4 Day 1 Day 2


    Squat 85x5 x5 80x2 x6
    Bench 80x2 x6 90x4 x4
    Deadlift 80x2 x6 90x4 x4
    Back Extension +5kg x6 x6 +10kg x6 x2

    Week 5 Day 1 Day 2


    Squat 80x2 x6 95x3 x3
    Bench 95x3 x3 80x2 x6
    Deadlift 95x3 x3 80x2 x6
    Back Extension +10kg x6 x4 +10kg x6 x5

    Week 6 Day 1 Day 2


    Squat 100x2 x2 80x2 x6
    Bench 80x2 x6 110x1
    Deadlift 80x2 x6 110x1
    Back Extension +12kg x6 x2 +12kg x6 x3
    Deadlift)

    Day 3
    80x2 x6
    80x4 x6
    80x4 x6
    6x4

    Day 3
    80x5 x6
    80x2 x6
    80x2 x6
    +5kg x6 x2

    Day 3
    80x2 x6
    85x5 x5
    85x5 x5
    +5kg x6 x5

    Day 3
    90x4 x4
    80x2 x6
    80x2 x6
    +10kg x6 x3

    Day 3
    80x2 x6
    100x2 x2
    100x2 x2
    +10kg x6 x6

    Day 3
    110x1 or 105x1
    -
    -
    +12kg x6 x4
    All Things Gym - Russian Squat Masters Routine
    To editon
    Notes this sheet Go to 'File' and choose 'Make a Copy' or 'Download as'
    ATG (Weight x Reps x Sets)

    Enter 1RM 100


    Phase 1 Phase 2
    Week 1 Day 1 Day 2 Week 5 Day 1
    60x3 60x3 60x3
    70x2 70x2 70x2
    80x2 x6 80x3 x6 80x2 x6

    Week 2 Day 1 Day 2 Week 6 Day 1


    60x3 60x3 60x3
    70x2 70x2 70x2
    80x2 x6 80x4 x6 80x2 x6

    Week 3 Day 1 Day 2 Week 7 Day 1


    60x3 60x3 60x3
    70x2 70x2 70x2
    80x2 x6 80x5 x6 80x2 x6

    Week 4 Day 1 Day 2 Week 8 Day 1


    60x3 60x3 60x3
    70x2 70x2 70x2
    80x2 x6 80x6 x6 80x2 x6

    *Attempts in parenthesis are allowed extra PR attempts if the previous attempts were clearly
    submaximal.
    Phase 2
    Day 2
    60x3
    70x2
    85x5 x5

    Day 2
    60x3
    70x2
    90x4 x4

    Day 2
    60x3
    70x2
    95x3 x3

    Day 2
    60x3
    70x2
    100x1
    (105x1)*
    (110x1)*

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