The exact origin of this program is unclear. But it was first published in Soviet Weight Lifting Programs back in the 1970’s. The Russian Squat Program is designed to help Olympic Weight Lifters increase their squatting strength, which in turn will aid with performing the Olympic lifts (i.e. clean & jerk and snatch).

It’s a 6 week squat specialization program where you’ll perform multiple sets of low rep squats 3 days per week. The entire program is based on percentages of your 1 rep max squat. The first 3 weeks will be focusing on volume training to build up your work capacity and improve squatting technique. Then the last 3 weeks will focus on increasing strength and finish off with hitting a new 1 rep max squat.

This program has become quite popular among powerlifters, weight lifters, and strongman competitors. The average strength gains over the course of the 6 week Russian Squat Program is to put 5% to your 1 rep max squat.

Now I know for some novice lifters the thought of taking 6 weeks to add 5% to your 1 rep max squat may not sound like much progress. But you need to realize that this is NOT a novice program. It’s meant to take advanced lifters who have already plateaued with traditional methods to new levels of muscular strength.

For people who are relatively new to working out – I would NOT recommend this program – For a new lifter I’d recommend a more basic 5×5 strength training program. Note: there are some 5×5 programs posted in the “Training Plans” section of the Total Fitness Bodybuilding Members website.

Click The Link Below To Download The Russian Squat Program:
–>> Complete Russian Squat Program – PDF
–>> Printable Russian Squat Program Workout Charts – PDF

If you have any questions or comments about this workout program,
please post them in the forum and we’ll chat there 🙂