Russian Squat Routine (RSR) Generator

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Generate target loads for the famous 6-week Russian Squat strength and power program.

Current squat/bench 1RM (kg/lbs)

Enhed

About the Russian Squat Routine (RSR)

The **Russian Squat Routine (RSR)** is a highly effective 6-week peaking program. The first 3 weeks focus on building volume at 80% of your 1RM, peaking at 6 sets of 6 reps. The final 3 weeks taper down the volume while intensifying the load, leading up to a new 1RM test in week 6.

Ofte stillede spørgsmål

Yes. It works incredibly well for the bench press and weighted pull-ups.

Lower your entered 1RM slightly. The program relies on strict completion of all target sets and reps.