Russian Squat Masters

A 9 week long 2 session a week programme that get's strength returns without the need to stop training other lifts hard! Start with a lightish max (5 or 10 kg / 10 or 20 lbs) less than your actual best to ensure a productive 9 weeks!

Your Starting Max

The field below will show the double of the number above.

Session 1, 3, 5, 7, 9, 11, 13, 15, 17 - Monday Every week

6 sets of 2 reps

Session 2 (Wednesday week 1)
6 sets of 3 reps

Session 4 (Wednesday week 2)
6 sets of 4 reps

Session 6 (Wednesday week 3)
6 sets of 5 reps

Session 8 (Wednesday week 4)
6 sets of 6 reps

Session 10 (Wednesday week 1)
5 sets of 5 reps

Session 12 (Wednesday week 6)
4 sets of 4 reps

Session 14 (Wednesday week 7)
3 sets of 3 reps

Session 16 (Wednesday week 1)
2 sets of 2 reps

Session 18 (Wednesday week 9)
Set a new max - 105% target (if all attempts are clearly submaximal keep adding weight)