Squat Progression Program for Intermediate to Advanced Users

The Russian Squat Program is an intense 6-week training regimen designed to significantly improve your squat 1RM (one-rep max). This program involves squatting three times a week, progressively increasing the weight while alternating between volume and intensity cycles to maximize lower body strength.

Program Structure

1. Weeks 1-3 (Volume Cycle)

   • Perform multiple sets at a moderate intensity
   • Aim to improve foundational strength and muscular endurance

2. Weeks 4-6 (Intensity Cycle)

   • Gradually increase the weight to perform high-intensity squats
   • Aim to reach your 1RM maximum by the final week

The Russian Squat Program is suitable for experienced athletes looking to significantly boost their squat performance in a short period through structured and intense training.