Endeavors – Ries


The Russian Squat Routine is a tried and tested 6 week programme that has put kilos on squats for thousands of lifters. If you complete all of the sessions, you can expect in PR of 5% or more on your 1RM.

It involves squatting three days per week for six weeks, and every other session is based around 6 sets of 2 at a standard weight throughout the program. The first three weeks focus on building volume with that starter weight (80%), while the last three weeks gradually decrease volume and increase weight/intensity.