Russian Squats Forever
Repeat six-week squat cycles three times a week, pairing front squats and pull-ups with rising weights and new maxes.
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Maxes
Details
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | day 1 | day 2 | day 3 |
| 2 | day 1 | day 2 | day 3 |
| 3 | day 1 | day 2 | day 3 |
| 4 | day 1 | day 2 | day 3 |
| 5 | day 1 | day 2 | day 3 |
| 6 | day 1 | day 2 | day 3 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Repeat the eighteen workouts of the six-week cycle. Use ninety-percent training maxima for squat and front squat, and your chosen max for pull-ups. Round weights to your chosen increment. Add the weight increase only to the later six-by-two squat workouts. Follow the separate instructions for plate-loaded and body-weight back extensions. After the final squat AMRAP, choose how to calculate the next maxima and plan a deload before choosing them.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Pull-up bar
- Squat rack
- Weight plates
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.
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