RUSSIAN SQUAT PROGRAM
Enter your 1RM and get your complete 6-week, 18-session squat peaking program with exact weights.
New to the Russian Squat Cycle? Read the guide →
| Week | Day | Sets × Reps | Weight |
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How the Russian Squat Program Works
The Russian Squat Program is a 6-week, 18-session squat peaking cycle. It uses high-frequency squatting (3×/week) and progressive volume to push your 1RM — typically a 2.5–5% gain when recovery and nutrition are dialed in.
Weeks 1–3 build work capacity through submaximal sets. Weeks 4–6 taper volume and raise intensity until you test a new max on session 18.
Frequently Asked Questions
Who is the Russian Squat Cycle for?
Intermediate to advanced lifters comfortable squatting 3×/week, athletes looking to break through a squat plateau, and powerlifters peaking for a meet.
How often do I squat on this program?
Three sessions per week — typically Monday, Wednesday, Friday. Each session takes 30–45 minutes. The full program totals 18 sessions over 6 weeks.
What should I do after finishing the cycle?
Plan a deload week at ~60% before testing a new 1RM. Then switch to a maintenance block or a different program (e.g. 5/3/1 Wendler) to consolidate the gains before the next peaking cycle.
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