Russian Squat Routine
A battle-tested wave periodization program. Build capacity at 80% 1RM across the first 3 weeks, then taper volume to realize a guaranteed +5% new personal record.
Coaching Protocol & Frequently Asked Questions
How does the 6-Week Wave Work?
The program is split into two halves. Weeks 1–3 build your neuromuscular work capacity by keeping weight constant at 80% 1RM while escalating repetitions from 6x2 (12 reps) all the way up to 6x6 (36 reps). Weeks 4–6 taper volume dramatically to let fatigue dissipate while ramping intensity from 85% to 105% for your new personal record.
Can I use this for Bench Press or Overhead Press?
Yes. While originally designed for the back squat, strength athletes frequently use this volume-to-peaking ratio for Bench Press and Strict Overhead Press. For upper-body pressing movements, configure smaller plate rounding (1.0 kg or 2.5 lbs) to prevent oversized jumps.
How long should I rest between sets?
During Weeks 1–3 (Volume Phase), rest 2 to 3 minutes between sets. During Weeks 4–6 (Peaking Phase), rest 3 to 5 minutes between sets to ensure your central nervous system fully recovers and adenosine triphosphate (ATP) replenishes before maximal attempts.
What should I do if I miss reps on Week 3 Day 2 (6×6 @ 80%)?
Week 3 Session 2 is the most demanding workout of the entire 6 weeks. If you miss reps on your 5th or 6th set, take a 4-minute break and complete remaining reps as singles. If you fail earlier, reduce your baseline 1RM by 2.5% for the peaking weeks to avoid burning out.