USSR 1974 Yearbook Squat Routine

Three weeks of squat three times a week use one of two percentage waves, with a 5% higher max if you repeat.

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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

Week by week

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

Layout 1

Session 1
  • Back squat84.38 kg
    4 × 5

Layout 2

Session 2
  • Back squat95.63 kg
    5 × 5

Layout 3

Session 3
  • Back squat67.5 kg
    4 × 3

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 3 weeks, if every set is done as written.

Back squat84.38 → 95.63 kg+11.25
6080100Wk 13

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.

  • Gluteals13
  • Quadriceps13
  • Adductors13
  • Spinal erectors13

The schedule

3 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3
1Layout 1Layout 2Layout 3
2Layout 1Layout 2Layout 3
3Layout 1Layout 2Layout 3

How it works

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

Choose one approach for the full three-week block, training Monday, Wednesday and Friday. If repeating, start a new block using a maximum five percent higher for weight calculations. Choose warm-ups, rest and further meet preparation 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

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Every set ready. Every weight right.

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