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  • Russian Squat Routine 6weeks Deadlift Program

    Загружено:

    james michael
    464 просмотров4 страницы
    The document outlines a 6-week Russian squat routine that includes squats, bench press, and deadlifts performed 3 days a week. It provides the weight, reps, and sets for each exercise each week as the weight and volume increases over the course of the program. The goal is to increase the 1-rep max on the main lifts of squat, bench press, and deadlift.

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    Russian Squat Routine 6weeks Deadlift Program free for beginners

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    The document outlines a 6-week Russian squat routine that includes squats, bench press, and deadlifts performed 3 days a week. It provides the weight, reps, and sets for each exercise each week as the weight and volume increases over the course of the program. The goal is to increase the 1-rep max on the main lifts of squat, bench press, and deadlift.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате XLSX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    464 просмотров4 страницы

    Russian Squat Routine 6weeks Deadlift Program

    Загружено:

    james michael
    The document outlines a 6-week Russian squat routine that includes squats, bench press, and deadlifts performed 3 days a week. It provides the weight, reps, and sets for each exercise each week as the weight and volume increases over the course of the program. The goal is to increase the 1-rep max on the main lifts of squat, bench press, and deadlift.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате XLSX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 4

    All Things Gym - Russian Squat Routine (+ Bench + Deadlift)

    To edit this sheet Go to 'File' and choose 'Make a Copy' or 'Download as'
    Notes on ATG
    (Weight x Reps x Sets) Exercise Squat Bench Deadlift
    1RM 225 125 275

    Week 1 Day 1 3oct Day 2


    Squat 180x2 x6 180x3 x6
    Bench 100x3 x6 100x2 x6
    Deadlift 220x3 x6 220x2 x6
    Back Extension 6x2 6x3

    Week 2 Day 1 Day 2


    Squat 180x4 x6 180x2 x6
    Bench 100x2 x6 100x5 x6
    Deadlift 220x2 x6 220x5 x6
    Back Extension 6x 5x 6x 6x

    Week 3 Day 1 Day 2


    Squat 180x2 x6 180x6 x6
    Bench 100x6 x6 100x2 x6
    Deadlift 220x6 x6 220x2 x6
    Back Extension +5kg x6 x3 +5kg x6 x4

    Week 4 Day 1 Day 2


    Squat 191x5 x5 180x2 x6
    Bench 100x2 x6 113x4 x4
    Deadlift 220x2 x6 248x4 x4
    Back Extension +5kg x6 x6 +10kg x6 x2

    Week 5 Day 1 Day 2


    Squat 180x2 x6 214x3 x3
    Bench 119x3 x3 100x2 x6
    Deadlift 261x3 x3 220x2 x6
    Back Extension +10kg x6 x4 +10kg x6 x5

    Week 6 Day 1 Day 2


    Squat 225x2 x2 180x2 x6
    Bench 100x2 x6 138x1
    Deadlift 220x2 x6 303x1
    Back Extension +12kg x6 x2 +12kg x6 x3
    Deadlift)

    Day 3
    180x2 x6
    100x4 x6
    220x4 x6
    6x4

    Day 3
    180x5 x6
    100x2 x6
    220x2 x6
    +5kg x6 x2

    Day 3
    180x2 x6
    106x5 x5
    234x5 x5
    +5kg x6 x5

    Day 3
    203x4 x4
    100x2 x6
    220x2 x6
    +10kg x6 x3

    Day 3
    180x2 x6
    125x2 x2
    275x2 x2
    +10kg x6 x6

    Day 3
    248x1 or 236x1
    -
    -
    +12kg x6 x4
    All Things Gym - Russian Squat Masters Routine
    To editon
    Notes this sheet Go to 'File' and choose 'Make a Copy' or 'Download as'
    ATG (Weight x Reps x Sets)

    Enter 1RM 272


    Phase 1 Phase 2
    Week 1 Day 1 Day 2 Week 5 Day 1
    163x3 163x3 163x3
    190x2 190x2 190x2
    218x2 x6 218x3 x6 218x2 x6

    Week 2 Day 1 Day 2 Week 6 Day 1


    163x3 163x3 163x3
    190x2 190x2 190x2
    218x2 x6 218x4 x6 218x2 x6

    Week 3 Day 1 Day 2 Week 7 Day 1


    163x3 163x3 163x3
    190x2 190x2 190x2
    218x2 x6 218x5 x6 218x2 x6

    Week 4 Day 1 Day 2 Week 8 Day 1


    163x3 163x3 163x3
    190x2 190x2 190x2
    218x2 x6 218x6 x6 218x2 x6

    *Attempts in parenthesis are allowed extra PR attempts if the previous attempts were clearly
    submaximal.
    Phase 2
    Day 2
    163x3
    190x2
    231x5 x5

    Day 2
    163x3
    190x2
    245x4 x4

    Day 2
    163x3
    190x2
    258x3 x3

    Day 2
    163x3
    190x2
    272x1
    (286x1)*
    (299x1)*

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