Extended Russian Power Routine

Nine weeks of heavy and light squat and bench days plus one deadlift day, building sixes before a heavy single.

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Your numbers

Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.

Maxes

kg
1-rep max
kg
1-rep max
kg
1-rep max

Details

The program’s usual settings

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Layout 1

Monday
  • Back squat90 kg
    6 × 3
  • Barbell bench press65 kg
    6 × 2

Layout 2

Tuesday
  • Back squat90 kg
    6 × 2
  • Barbell bench press65 kg
    6 × 3

Layout 3

Wednesday
  • Conventional deadlift115 kg
    6 × 3

Layout 1

Thursday
  • Back squat90 kg
    6 × 4
  • Barbell bench press65 kg
    6 × 2

Layout 2

Friday
  • Back squat90 kg
    6 × 2
  • Barbell bench press65 kg
    6 × 4

Layout 3

Saturday
  • Conventional deadlift115 kg
    6 × 4

Layout 1

Sunday
  • Back squat90 kg
    6 × 5
  • Barbell bench press65 kg
    6 × 2

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 4 weeks, if every set is done as written.

Back squat90 → 117.5 kg+27.5
80100120Wk 14
Barbell bench press65 → 87.5 kg+22.5
6080100Wk 14
Conventional deadlift115 → 152.5 kg+37.5
100120140Wk 14

A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Gluteals42
  • Pectorals30
  • Quadriceps30
  • Hamstrings12
  • Spinal erectors42
  • Adductors30
  • Anterior deltoids30
  • Serratus anterior30
  • Triceps30

The schedule

3 workouts a week, on Mon, Wed, Fri.

WeekMonWedFri
1Layout 1Layout 2Layout 3
2Layout 1Layout 2Layout 3
3Layout 1Layout 2Layout 3
4Layout 1Layout 2Layout 3
5Layout 1Layout 2Layout 3
6Layout 1Layout 2Layout 3
7Layout 1Layout 2Layout 3
8Layout 1Layout 2Layout 3
9Layout 1Layout 2Layout 3

How it works

The program’s own rules, as Catalyst runs them.

Train nine weeks with heavy squat and light bench first, light squat and heavy bench next, then heavy deadlift. Monday, Wednesday and Friday leave the longest recovery gap between deadlifts and the next heavy squats. Keep pre-cycle maxima fixed. Round percentage weights to your chosen increment, except heavy week-eight work, which uses your exact starting maximum. You may reduce light work when needed, choosing the reduction yourself. Choose optional assistance and any mix of deadlift styles yourself.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell
  • Flat bench
  • Squat rack

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run Extended Russian Power Routine in Catalyst

Every set ready. Every weight right.

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