Free in the appIntermediate3 days / week6 weeks

Russian Squat Routine Template

Classic high-frequency, high-volume percentage-based squat cycle inspired by the Russian Squat Routine, focused on rapidly increasing 1RM strength while maintaining solid technique.

Equipment
Barbell, Dumbbells, Machines, Bodyweight
Style
Heavy

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Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

A 6-week, 3x/week squat-focused strength cycle modeled on the Russian Squat Routine. Uses fixed %1RM progressions with high volume at 80% followed by intensification up to 100–105%. Accessories are minimal and generic to keep the template broadly applicable.

The program

Here's week 1 of 6. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

kg
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Week 1

  1. Day 1 Base Volume Squat

    Squat6 × 2 @ 80%
    Romanian Deadlift3 × 8 (RPE 7)
    Plank3 × 38 s

  2. Day 2 Volume Build Squat

    Squat6 × 3 @ 80%
    Walking Lunges per leg3 × 10 (RPE 7)
    Hanging Leg Raises3 × 10–15 (RPE 7)
  3. Day 3 Rest

  4. Day 4 Repeat Base Volume

    Squat6 × 2 @ 80%
    Leg Curl3 × 10–12 (RPE 7)
    Back Extensions3 × 10–15 (RPE 7)
  5. Day 5 Rest
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6

Weeks 2–6 are free in the Capazity app

Get the full 6-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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