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    Russian Squat Routine 6weeks Deadlift Program

    Uploaded by

    james michael
    The document outlines a 6-week Russian squat routine that includes squats, bench press, and deadlifts performed 3 days a week. It provides the weight, reps, and sets for each exercise each week as the weight and volume increases over the course of the program. The goal is to increase the 1-rep max on the main lifts of squat, bench press, and deadlift.

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    Russian Squat Routine 6weeks Deadlift Program

    Uploaded by

    james michael
    600 views4 pages
    The document outlines a 6-week Russian squat routine that includes squats, bench press, and deadlifts performed 3 days a week. It provides the weight, reps, and sets for each exercise each week as the weight and volume increases over the course of the program. The goal is to increase the 1-rep max on the main lifts of squat, bench press, and deadlift.

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    Russian Squat Routine 6weeks Deadlift Program free for beginners

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    The document outlines a 6-week Russian squat routine that includes squats, bench press, and deadlifts performed 3 days a week. It provides the weight, reps, and sets for each exercise each week as the weight and volume increases over the course of the program. The goal is to increase the 1-rep max on the main lifts of squat, bench press, and deadlift.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    600 views4 pages

    Russian Squat Routine 6weeks Deadlift Program

    Uploaded by

    james michael
    The document outlines a 6-week Russian squat routine that includes squats, bench press, and deadlifts performed 3 days a week. It provides the weight, reps, and sets for each exercise each week as the weight and volume increases over the course of the program. The goal is to increase the 1-rep max on the main lifts of squat, bench press, and deadlift.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 4

    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 225 125 275

    Week 1 Day 1 3oct Day 2


    Squat 180x2 x6 180x3 x6
    Bench 100x3 x6 100x2 x6
    Deadlift 220x3 x6 220x2 x6
    Back Extension 6x2 6x3

    Week 2 Day 1 Day 2


    Squat 180x4 x6 180x2 x6
    Bench 100x2 x6 100x5 x6
    Deadlift 220x2 x6 220x5 x6
    Back Extension 6x 5x 6x 6x

    Week 3 Day 1 Day 2


    Squat 180x2 x6 180x6 x6
    Bench 100x6 x6 100x2 x6
    Deadlift 220x6 x6 220x2 x6
    Back Extension +5kg x6 x3 +5kg x6 x4

    Week 4 Day 1 Day 2


    Squat 191x5 x5 180x2 x6
    Bench 100x2 x6 113x4 x4
    Deadlift 220x2 x6 248x4 x4
    Back Extension +5kg x6 x6 +10kg x6 x2

    Week 5 Day 1 Day 2


    Squat 180x2 x6 214x3 x3
    Bench 119x3 x3 100x2 x6
    Deadlift 261x3 x3 220x2 x6
    Back Extension +10kg x6 x4 +10kg x6 x5

    Week 6 Day 1 Day 2


    Squat 225x2 x2 180x2 x6
    Bench 100x2 x6 138x1
    Deadlift 220x2 x6 303x1
    Back Extension +12kg x6 x2 +12kg x6 x3
    Deadlift)

    Day 3
    180x2 x6
    100x4 x6
    220x4 x6
    6x4

    Day 3
    180x5 x6
    100x2 x6
    220x2 x6
    +5kg x6 x2

    Day 3
    180x2 x6
    106x5 x5
    234x5 x5
    +5kg x6 x5

    Day 3
    203x4 x4
    100x2 x6
    220x2 x6
    +10kg x6 x3

    Day 3
    180x2 x6
    125x2 x2
    275x2 x2
    +10kg x6 x6

    Day 3
    248x1 or 236x1
    -
    -
    +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 272


    Phase 1 Phase 2
    Week 1 Day 1 Day 2 Week 5 Day 1
    163x3 163x3 163x3
    190x2 190x2 190x2
    218x2 x6 218x3 x6 218x2 x6

    Week 2 Day 1 Day 2 Week 6 Day 1


    163x3 163x3 163x3
    190x2 190x2 190x2
    218x2 x6 218x4 x6 218x2 x6

    Week 3 Day 1 Day 2 Week 7 Day 1


    163x3 163x3 163x3
    190x2 190x2 190x2
    218x2 x6 218x5 x6 218x2 x6

    Week 4 Day 1 Day 2 Week 8 Day 1


    163x3 163x3 163x3
    190x2 190x2 190x2
    218x2 x6 218x6 x6 218x2 x6

    *Attempts in parenthesis are allowed extra PR attempts if the previous attempts were clearly
    submaximal.
    Phase 2
    Day 2
    163x3
    190x2
    231x5 x5

    Day 2
    163x3
    190x2
    245x4 x4

    Day 2
    163x3
    190x2
    258x3 x3

    Day 2
    163x3
    190x2
    272x1
    (286x1)*
    (299x1)*

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