Russian squat routine

The Russians have been a known player in the world of strength and conditioning for a long time and this legendary routine is a classic. The goal of this routine is to break you out of a rut and increase your 1RM by 5%. within 6 weeks of training. Remember if you have any back issues a back squat program is not for you.

There are many different versions of the Russian squat routine but below is the routine which Charles Staley posted and it lasts 6 weeks and has you training 3 non-consecutive days a week.

** The % is based off your 1RM. So if your 1RM is 100 and it calls for 80% then of course you would be using 80lbs of weight for the reps.

Week 1-80% ( 6x2 ) 80% ( 6x3 ) 80% ( 6x2 )

* So Monday would be 6x2, Wednesdays workout would be 6x3 and Fridays would be 6x2

Week 2- 80% ( 6x4 ) 80% ( 6x2) 80% ( 6x5)

Week 3- 80% ( 6x2) 80% ( 6x6) 80% ( 6x2)

Week4- 80% ( 5x5) 80% ( 6x2) 80% ( 4x4 )

Week 5-80% ( 6x2) 95% ( 3x3) 80% ( 6x2 )

Week 6- 100% ( 2x2 ) 80% ( 6x2) 102-105% ( new max!!!! )