Russian Squat Routine — Original Six-Week
Six weeks of squat, bench and deadlift three times a week build volume before a squat single at 105% or 110%.
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Planned weights
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 |
| 2 | Layout 1 | Layout 2 | Layout 4 |
| 3 | Layout 5 | Layout 6 | Layout 4 |
| 4 | Layout 5 | Layout 6 | Layout 4 |
| 5 | Layout 5 | Layout 6 | Layout 4 |
| 6 | Layout 5 | Layout 6 | Layout 7 |
How it works
The program’s own rules, as Catalyst runs them.
Train squat, bench, deadlift and back extensions in that order. Choose 105 or 110 percent for the final squat single. After one missed workout, resume the sequence; after a full missed week, decide whether to repeat the week you completed. Do not add terminal bench or deadlift work.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- 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.
Run Russian Squat Routine — Original Six-Week in Catalyst
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