"Russian" Strength Program Generator

You can use this program generator to help design your squatting or pressing (i.e. strength exercises) workout routines. The resulting exercise program is intended to increase strength, not mass. This should not be used as your only squatting or pressing program over an extended period of time. This is intended as a means of inserting some variation into your programming and should not be used as a program mainstay.

Your Current 1 RM

Day 1* Day 2* Day 3*
Week 1
6 sets of 2 reps
6 sets of 3 reps
6 sets of 2 reps
Week 2
6 sets of 4 reps
6 sets of 2 reps
6 sets of 5 reps
Week 3
6 sets of 2 reps
6 sets of 6 reps
6 sets of 2 reps
Week 4
5 sets of 5 reps
6 sets of 2 reps
4 sets of 4 reps
Week 5
6 sets of 2 reps
3 sets of 3 reps
6 sets of 2 reps
Week 6
2 sets of 2 reps
6 sets of 2 reps
New One Rep Max (105%)



* Use a Monday-Wednesday-Friday or a Tuesday-Thursday-Saturday schedule of workouts to allow for adequate recovery


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