Russian Squat Program Calculator

Enter Your Squat Max

kg

Russian Squat Program Calculator: Boost Your Squat Strength

Welcome to the Russian Squat Program Calculator! This powerful tool generates a customized 6-week squat-focused program designed to dramatically increase your squat strength.

What is the Russian Squat Program?

The Russian Squat Program is a high-frequency, high-volume squat routine known for producing significant strength gains in a short period. It's simple, intense, and highly effective.

How Our App Works

  1. Input Your Stats: Enter your current 1 rep max (1RM) for the squat.
  2. Get Your Program: Click to generate your personalized 6-week Russian Squat Program.
  3. View Your Workouts: See your workouts for each week, including sets, reps, and weights.
  4. Download for Easy Reference: Export your program to an Excel file for convenient tracking.

Program Structure

  • Duration: 6 weeks
  • Frequency: 3 squat sessions per week
  • Progressive Overload: Gradually increases weight and decreases reps
  • Intensity: Works up to 100% of your initial 1RM and beyond

Who Can Benefit?

  • Intermediate to Advanced Lifters: Best suited for those with a solid squatting foundation
  • Plateau Breakers: Ideal for lifters looking to break through squat plateaus
  • Strength Athletes: Great for powerlifters, Olympic weightlifters, and strength-focused athletes

Ready to skyrocket your squat strength? Input your max now and get started with your personalized Russian Squat Program!

Russian Squat Program Methodology

Understanding the principles behind the Russian Squat Program will help you appreciate its effectiveness:

  1. High Frequency: Squatting 3 times per week allows for rapid skill acquisition and strength gains.
  2. Volume Progression: The program starts with high volume and gradually reduces it as intensity increases.
  3. Intensity Progression: Weight used increases throughout the program, peaking in the final weeks.
  4. Specificity: By focusing primarily on the squat, the program drives rapid improvement in this lift.
  5. Overreaching: The high volume and frequency push your body to adapt quickly.
  6. Peaking: The program is designed to peak your squat strength by the end of the 6 weeks.
  7. Simplicity: The straightforward nature of the program allows you to focus solely on progressing your squat.

Important Notes:

  • Proper form is crucial. Maintain good technique throughout the program.
  • Adequate recovery (sleep, nutrition) is essential due to the high training frequency.
  • While the focus is on squats, maintain some upper body work to prevent imbalances.
  • Listen to your body. If you need extra recovery, it's okay to take an additional rest day.

Remember, consistency is key. Stick to the program, focus on proper technique, and watch your squat numbers soar!