Russian Squat Program Generator

The Russian Squat Program (also called Old School Squat Routine) is a classic high-frequency, high-volume squat cycle (usually 6 weeks) designed to rapidly increase your back squat strength by squatting three days per week with planned progression in weight and volume.

(This program can also be used for deadlift)

Core idea

• You squat, for example, Mon / Wed / Fri
• You start with high volume at moderate intensity
• Over the weeks, volume gradually drops while intensity rises
• It peaks with heavy doubles/singles and a new max attempt

Typical structure

Percentages are based on your current 1RM (one rep max).

Week 1

• Day 1: 6×2 @ 80%
• Day 2: 6×3 @ 80%
• Day 3: 6×2 @ 80%

Week 2

• Day 1: 6×4 @ 80%
• Day 2: 6×2 @ 80%
• Day 3: 6×5 @ 80%

Week 3

• Day 1: 6×2 @ 80%
• Day 2: 6×6 @ 80%
• Day 3: 6×2 @ 80%

Week 4

• Day 1: 5×5 @ 85%
• Day 2: 6×2 @ 80%
• Day 3: 4×4 @ 90%

Week 5

• Day 1: 6×2 @ 80%
• Day 2: 6×2 @ 95%
• Day 3: 6×2 @ 80%

Week 6

• Day 1: 2×2 @ 100%
• Day 2: 6×2 @ 80%
• Day 3: Test new 1RM

There are multiple variants floating around, but this is the general pattern people mean by Russian Squat Program.