Russian Squat Routine — Masters Eight-Week

Eight weeks of squat twice a week build six-set volume, then heavier low reps, with extra test singles only if ready.

Try it with your numbersJoin the waitlist
Not sure it’s for you? See programs like it, ranked for you →

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

Details

The program’s usual settings

Week by week

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

Layout 1

Session 1
  • Back squat
    1. 67.5×3
    2. 80×2
    3. 90×2
    4. 90×2
    5. 90×2
    6. 90×2
    7. 90×2
    8. 90×2

Layout 2

Session 2
  • Back squat
    1. 67.5×3
    2. 80×2
    3. 90×3
    4. 90×3
    5. 90×3
    6. 90×3
    7. 90×3
    8. 90×3

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 8 weeks, if every set is done as written.

Back squat90 → 112.5 kg+22.5
80100120Wk 148

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.

  • Gluteals16
  • Quadriceps16
  • Adductors16
  • Spinal erectors16

The schedule

2 workouts a week, on whichever days suit you.

WeekSession 1Session 2
1Layout 1Layout 2
2Layout 1Layout 2
3Layout 1Layout 2
4Layout 1Layout 2
5Layout 1Layout 2
6Layout 1Layout 2
7Layout 1Layout 2
8Layout 1Final

How it works

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

Complete the two preparation sets before the working sets. In the final workout, attempt 105 percent only if the preceding single was clearly below your maximum, and use the same condition before attempting 110 percent. Skip either extra attempt if the preceding single was not clearly submaximal. Decide on another cycle yourself.

What you need

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

  • Barbell
  • 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 Russian Squat Routine — Masters Eight-Week in Catalyst

Every set ready. Every weight right.

Join the waitlist and we’ll email you the day Catalyst launches.