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
 70% 2		 70% 2		 70% 2
 75% 2		 75% 2		 75% 2
 80% 2x6	 80% 3x6	 80% 2x6

Week Two

 Monday		Wednesday	 Friday
 70% 2		 70% 2		 70% 2
 75% 2		 75% 2		 75% 2
 80% 4x6	 80% 2x6	 80% 5x6

Week Three

 Monday		Wednesday	 Friday
 70% 2		 70% 2		 70% 2
 75% 2		 75% 2		 75% 2
 80% 2x6	 80% 6x6	 80% 2x6

Week Four

 Monday		Wednesday	 Friday
 70% 2		 70% 2		 70% 2
 75% 2		 75% 2		 75% 2
 85% 5x5	 80% 2x6	 90% 4x4

Week Five

 Monday		Wednesday	 Friday
 70% 2		 70% 2		 70% 2
 75% 2		 75% 2		 75% 2
 80% 2x6	 95% 3x3	 80% 2x6

Week Six

 Monday		Wednesday	 Friday
 70% 2		 70% 2		 70% 2
 75% 2		 75% 2		 75% 2
100% 2x2	 80% 2x6	105% 1

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dah@eng.cam.ac.uk