"Russian" Squat Program Generator


You can use this program generator to help design your squatting or pressing (i.e., strength exercises) workout routines. The resulting exercise program is intended to increase strength, not mass. It also should not be used as your only squatting program over an extended period of time, it is intended as a means of inserting some variation into your programming and should not be used as a program mainstay.

To use the generator:

Step 1.   Simply type in your current 1-repetition maximum into the space below, then click on the "generate program" button.
Enter Your Current Maximum Here =>

Step 2.   Print out the resulting document and follow the repetition and weight scheme exactly. (NOTE: This program can be VERY difficult to complete)
 
. Day #1*  Day #2* Day #3*
 Week 1 6 sets of 2 reps 6 sets of 3 reps 6 sets of 2 reps
 Week 2 6 sets of 4 reps 6 sets of 2 reps 6 sets of 5 reps
 Week 3 6 sets of 2 reps 6 sets of 6 reps 6 sets of 2 reps
 Week 4 5 sets of 5 reps 6 sets of 2 reps 4 sets of 4 reps
 Week 5 6 sets of 2 reps 3 sets of 3 reps 6 sets of 2 reps
 Week 6 2 sets of 2 reps 6 sets of 2 reps You should  be able to max at 105%!
(*Use a Monday, Wednesday, Friday or a Tuesday, Thursday, Saturday schedule of workouts to allow for adequate recovery)

Step 3.   Reap the benefits of hard work.


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