Russian Squat Routine

[POWERJIM]

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