Russian Squat Routine

A six week cycle, training three times a week, aiming to increase the 1RM by 5%. Alternate light and heavy days are used. The intensity is fixed for the first three weeks, whilst the volume is increased. In the second three weeks, the volume is decreased, whilst the intensity rises to a new 1RM.

Key: Percentage of 1RM x Repetitions x Sets.

Week One

Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--80% 2×6 80% 3×6 80% 2×6

Week Two

Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--80% 4×6 80% 2×6 80% 5×6

Week Three

Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--80% 2×6 80% 6×6 80% 2×6

Week Four

Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--85% 5×5 80% 2×6 90% 4×4

Week Five

Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--80% 2×6 95% 3×3 80% 2×6

Week Six

Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--100% 2×2 80% 2×6 105% 1