Russian Squat Program Calculator

The Russian Squat Program is a 6-week, 3-days-per-week strength peaking routine built on progressive overload. Each week, the training percentage of your 1RM increases by 5% — starting at 80% in Week 1 and reaching 105% in Week 6. Every week follows the same set/rep structure: Day 1 is 6 sets × 2 reps, Day 2 is 6 sets × 3 reps, and Day 3 is 6 sets × 2 reps.

This program is best suited for intermediate to advanced lifters who have a reliable squat 1RM and want to peak for a powerlifting meet or set a new personal record. Beginners should first build a base of strength through linear progression programs before attempting this high-volume, high-intensity peaking block.

Because the Russian Squat Program is very demanding on the legs and central nervous system, you should reduce the volume of other lower-body work significantly. Many lifters maintain upper-body training (bench press, rows, overhead press) at normal intensity while keeping accessory leg work to a minimum or eliminating it entirely during the 6 weeks.

Keep assistance work light and minimal. Upper-body pulling movements like pull-ups and barbell rows are commonly added, as well as light core work. Avoid heavy deadlifts, leg presses, or high-rep squatting on off-days — the program's volume is intentionally concentrated on the three squatting sessions.

Yes, the same percentage-based structure can be applied to the bench press. Many lifters have used it successfully to peak their bench. Deadlifts are trickier — the recovery demands of heavy deadlifts make it harder to sustain the program's frequency without overtraining. If you try it for deadlifts, monitor fatigue closely and be prepared to adjust.

Week 6 calls for 6 sets at 105% of your current 1RM for 2 reps. This is the overreaching phase designed to break your existing record. The accumulated strength adaptations from weeks 1–5, combined with a brief taper after the program, allow most lifters to hit these supramaximal loads. After completing Week 6, you should attempt a new 1RM test.

Your input 1RM should be a true, recently tested maximum — not an estimate from a rep-max formula. If your 1RM is inflated, the percentages will be too heavy and the program will break down in the later weeks. If it's conservative, you'll still make progress but may not peak optimally. Test or confirm your 1RM within 1–2 weeks before starting.

Yes, always round to the nearest available plate increment — typically 2.5 kg or 5 lb. Hitting exact percentages to the decimal isn't necessary and isn't practical with standard barbell equipment. This calculator lets you choose your preferred rounding increment so every session weight is loadable on a real barbell.