The WeighTrainer

USSR Yearbook 1976 Squat Routine

This spreadsheet will draft up a 6 week program consisting of three Squat workouts per week. It attempts to increase your 1RM by 5% by the end of week 6. This program was published in the USSR Yearbook in 1976 but it's been in several many books and magazines since then - usually as the "Russian Routine" or something similar. The routine is quite intense and is meant to be a Squat specialization routine. If you don't back off on all your other exercises it will likely overtrain you! It has two phases: During the first three weeks reps are increased while the weight remains constant, during the second three weeks weight is increased while the reps decrease.

Overview of the program

Zip file containing both Corel Quattro Pro 8 and Excel formats



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