Russian Squat Routine: Program Calculator

The Russian Squat Routine is a training program for increasing your squat strength. Use our Russian squat program calculator below to generate your program.

  1. Enter your max (1RM) into the box below.
  2. Hit enter.
  3. Your squat program is generated!
Russian Squat Routine

Week 1

x 6 sets x 2 reps

x 6 sets x 3 reps

x 6 sets x 2 reps

Week 1

x 6 sets x 2 reps

x 6 sets x 3 reps

x 6 sets x 2 reps

Week 2

x 6 sets x 4 reps

x 6 sets x 2 reps

x 6 sets x 5 reps

Week 2

x 6 sets x 4 reps

x 6 sets x 2 reps

x 6 sets x 5 reps

Week 3

x 6 sets x 2 reps

x 6 sets x 6 reps

x 6 sets x 2 reps

Week 3

x 6 sets x 2 reps

x 6 sets x 6 reps

x 6 sets x 2 reps

Week 4

x 5 sets x 5 reps

x 6 sets x 2 reps

x 4 sets x 4 reps

Week 4

x 5 sets x 5 reps

x 6 sets x 2 reps

x 4 sets x 4 reps

Week 5

x 6 sets x 2 reps

x 3 sets x 3 reps

x 6 sets x 2 reps

Week 5

x 6 sets x 2 reps

x 3 sets x 3 reps

x 6 sets x 2 reps

Week 6

x 2 sets x 2 reps

x 6 sets x 2 reps

x 1 set x 1 rep
Attempt at 105%!

Week 6

x 2 sets x 2 reps

x 6 sets x 2 reps

x 1 set x 1 rep
Attempt at 105%!

Click here to follow the Russian squat routine in StrengthLog for free.

***

How Does the Russian Squat Routine Work?

The Russian squat program is six weeks long, with three squat workouts per week.

You’ll alternate between two types of workouts:

  • One workout you will do 6 sets x 2 reps x 80% of your 1RM.
  • And every other workout you will progress in weight or reps.

The 6 sets x 2 reps x 80% will remain like a steady beat throughout the entire program, while the progressive workout will get increasingly more challenging.

For the first three weeks, you will progress in reps:

  • Workout 2: 80% x 6 sets x 3 reps
  • Workout 4: 80% x 6 sets x 4 reps
  • Workout 6: 80% x 6 sets x 5 reps
  • Workout 8: 80% x 6 sets x 6 reps

And for the last three weeks, you will progress in weight:

  • Workout 10: 85% x 5 sets x 5 reps
  • Workout 12: 90% x 4 sets x 4 reps
  • Workout 14: 95% x 3 sets x 3 reps
  • Workout 16: 100% x 2 sets x 2 reps
  • Workout 18 (Final): 105% x 1 set x 1 rep

Who Is the Russian Squat Program For?

I’d say that this program is primarily suited for the intermediate lifter.

  • The beginner will surely get stronger from it, but would maybe have been able to progress faster with a simpler program. For instance, squat two times per week and increase the weight by 2.5 kg or 5 lb when you can do 3 sets x 5 reps.
  • The advanced lifter must be careful, as the Russian squat routine progresses fast. You might still benefit from it, however, if you’re careful about weight selection. Enter a 1RM into the calculator that in six weeks will put you just slightly ahead of your current strength levels.

Be reasonable when you enter your current 1RM. Look through the weeks; the workouts should be challenging, but plausible.

Training Days

Spread the three workouts out over the week so that you get at least one full rest day in between.

You could for example train:

  1. Monday
  2. Wednesday
  3. Friday

or:

  1. Tuesday
  2. Thursday
  3. Saturday

What about Your Other Training?

The Russian squat routine should be your main priority when you’re doing it. You won’t have many physical or psychological reserves left for hard training in other areas, and you should plan accordingly.

Keep training your other lifts and your whole body, for sure, but focus your main attention on successfully getting through this program and put your other lifts on the backburner.

What about Assistance Work?

The Russian squat program contains 18 fairly hard squat sets per week, and your main priority should be to successfully do those.

For most people, I believe the squat training alone is enough work for the lower body, and that you should not add anything more that taxes your knee or hip extensors.

Some leg curls or perhaps even something like light back extensions could probably work if you really want to. Other than that, focus on completing the squats and then go home and rest and eat.

Can You Do the Russian Squat Routine for Bench Press?

Yes, you can. In my opinion, the bench press and the squat are pretty similar when it comes to programming.

I believe the Russian squat program (Russian bench program?) can work fine for bench press, and I know of several people who have done it for bench with fine results.

Can You Do the Russian Squat Routine for Deadlifts?

Yes, you can. I know, because I’ve done it myself.

Twice.

One time, it went great, and I hit a new deadlift PR (something like 10 kg, I think). The other time, I entered too high a 1RM, and had to quit due to injury in week 3.

In my experience, the deadlift requires different programming than the squat or bench press.

Generally, it seems like you need to go easier with the weights, and perhaps the total training volume as well.

The solution?

If you want to do the Russian deadlift routine, make sure to enter a very conservative 1RM. It should probably be well below what you can currently lift. The program will still make you stronger just by the sheer training volume of it.

Follow the Russian Squat Routine on Your Phone – for Free

The Russian squat routine is one of many free programs in our app StrengthLog.

Russian Squat Program

To follow the Russian squat routine in our app, follow these steps:

  1. Download StrengthLog using the buttons below.
  2. Find the program in the program library.
  3. Enter your 1RM and start training.

The app will calculate your weights for every workout, plus track and provide statistics on your training.

Download StrengthLog for free:

Download StrengthLog Workout Log on App Store
Download StrengthLog Workout Log on Google Play Store

Join 50 000+ monthly users!


You Might Also Like …

Looking for something else?

Here are some other popular training programs you might like:

Or, view all our training programs here.