Russian Squat Routine
Russian Squat Routine is a 3-day powerlifting training approach focused on squat strength. Use it as a starting point for organizing and tracking consistent training.
What is the Russian Squat Routine?
Russian Squat Routine is a 3-day powerlifting training approach focused on squat strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Back Squat — 80% 1RM × 6×2
- Optional upper-body assistance
The classic six-week Russian Squat Routine uses three squat sessions per week.
- Back Squat — 80% × 6×3
- Optional assistance
Increase squat volume while keeping the prescribed percentage controlled.
- Back Squat — 80% × 6×4
- Optional assistance
This is a demanding accumulation phase; prioritize recovery.
- Back Squat — 85% × 5×5
- Optional assistance
The program shifts toward heavier work as volume begins to fall.
- Back Squat — 85% × 4×4
- Optional assistance
Keep the prescribed percentage rather than turning every set into a max effort.
- Back Squat — 95% × 3×2
- Back Squat — test new max after recovery
The classic cycle culminates in heavy work and a max test rather than normal high-volume training.
How to use it
- Primary compound lifts
- Supplemental strength work
- Accessory exercises
- Progressive loading
Who it is for
People seeking a structured powerlifting routine with a clear weekly schedule.
Goal
Squat strength
Progression
The classic Russian Squat Routine is a six-week, three-day-per-week squat cycle progressing from 6×2 through 6×4, then reducing volume while increasing intensity before a test.
Accuracy note
Percentages shown are the commonly published classic six-week template; assistance work is intentionally left flexible because the squat cycle is the core prescription.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Russian Squat Routine
How many days per week is the Russian Squat Routine?
This Gym Log listing is organized as a 3-day-per-week program.
Who is the Russian Squat Routine for?
People seeking a structured powerlifting routine with a clear weekly schedule.
Can I track the Russian Squat Routine in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.