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Printable workout plan
Get a printable 6 week Russian squat program PDF with the classic session table, bar-weight planning notes, and enough structure to run a short squat specialization block on paper.
Download a 6 week Russian squat program PDF and see whether the classic peaking block fits your current training cycle.
Sample week
| Day | Focus | Workout |
|---|---|---|
| Day 1 | Volume base | Complete the prescribed six-by-two percentage work and record the exact bar load you used. |
| Day 2 | Middle-session build | Move through the classic six-by-three progression while keeping rest periods steady and technique consistent. |
| Day 3 | Heavy exposure | Finish the week with the top prescription, then note bar speed and recovery for the next wave. |
Best fit
Use caution
FAQ
Not really. It is a specialization block for lifters who already squat consistently and can tolerate three squat exposures each week.
Yes. The percentages are only useful when they come from a recent, realistic training max rather than an aspirational number.
Usually only in a reduced role. Most lifters need to trim posterior-chain fatigue while the squat frequency and intensity climb.
The Russian squat program is intentionally a concise table-driven peaking block, so the printable version focuses on the working prescriptions and notes you need in the rack.
Related links
Next step
The PDF gives you a fixed printable plan. Sundee Fundee is where recovery, cycle context, pain flags, and substitutions can shape the next workout after you log it.
