Russian Squat Routine: Program Generator

This training program is available for free in our app StrengthLog! Download it for iOS or Android.


This is a training program known as the Russian Squat Routine; a program aimed at increasing your squat strength. Despite its name, several people have run it for other lifts (like the deadlift and bench press) with good results as well.

Enter your 1RM into the box below, and we will calculate the program for you.

Russian Squat Routine

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 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 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

Russian Squat Routine: Explanation and Tips

The Russian Squat Routine is a six-week-long training program, where you train three times per week. You alternate between a moderately heavy workout where you lift 80 % of your 1RM for six sets of two reps and one workout that gets progressively heavier.

Based on my experience, 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 another program.
  • For the advanced lifter, the Russian Squat Routine is a taxing and difficult program. You might still benefit from it, however, if you’re careful about weight selection. Enter a 1RM into the formula that in six weeks will put you just reasonably 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. If the weights make you slightly nervous and at the same time excited for the challenge, you’ve probably hit the spot.

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?

While on the Russian Squat Routine, it should be your main priority. 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 attention on successfully getting through this program and put your other lifts on the backburner.

Upper-body training will not be as affected by the program if you’re using it for squats or deadlifts, and you can probably still make decent gains in that area while on the program. If you’re following the Russian Squat Routine for squats or deadlifts, however, you might have to take it really easy with your other lower-body training.

It all comes down to individualization; some will manage more training simultaneously than others. Reflect on what you think that you, not anyone else, will benefit the most from, and stick with that.

Follow This Program in Your Phone for Free

Sure, you could take a screenshot of the program above, but for an even smoother training experience, you could download our app StrengthLog for iOS or Android and use it to follow the program for free. That way, the app will also keep a log of your personal records, training volume, and much more. The Russian Squat Routine is one of the free programs in the app.

Good luck with your training, comrade!

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