squat russian cycle

The modified russian squat cycle

The following squat program is built on the first three weeks of the Russian Squat Program/Generator but incorporating both front squats and back squats in the same cycle.

This is a high volume cycle and should only be used for people who respond well to high volume.

Week 1

W1 Session 1: FS 6×2 reps
W1 Session 2: BS 6×3 reps
W1 Session 3: FS 6×2 reps


Week 2

W2 Session 1: BS 6×4 reps
W2 Session 2: FS 6×2 reps
W2 Session 3: BS 6×5 reps


Week 3

W3 Session 1: FS 6×2 reps
W3 Session 2: BS 6×6 reps
W3 Session 3: FS 6×2 reps


1 deload week (optional).

Week 1

W1 Session 1: FS 6×2 reps
W1 Session 2: BS 6×3 reps
W1 Session 3: FS 6×2 reps

Week 2

W2 Session 1: BS 6×4 reps
W2 Session 2: FS 6×2 reps
W2 Session 3: BS 6×5 reps

Week 3

W3 Session 1: FS 6×2 reps
W3 Session 2: BS 6×6 reps
W3 Session 3: FS 6×2 reps

BS: 80% of your 1RM.
FS: 80% of your 1RM

  • If you don’t know your 1RM you need to take a day to max out.
  • Keep the weights conservative.
  • It’s preferable to have the squat cycle being a bit too light rather than a bit too heavy.

After completing the cycle it is not required to max out. You can simply add five kilos to your 1RM, recalculate and repeat the cycle.

Twist 1: You are allowed to max out both before and/or after the six work-sets in every session

If you do so try to avoid going to failure. The max-out is not mandatory and if you feel particularly weak on any given day it is perfectly alright to focus on the work-sets.

Twist 2: If you max out you are allowed to use a belt but the six work-sets must be done without the use of belt.