Layout 1
Session 1- Back squat90 kg6 × 2
USSR 1976 Yearbook Squat Routine
Six weeks of squat three times a week alternate easy doubles with rising volume, then heavier work toward a 105% single.
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 maxWeek by week
Every workout, as Catalyst would give it to you from the example numbers.
Layout 2
Session 2- Back squat90 kg6 × 3
Layout 3
Session 3- Back squat90 kg6 × 2
Where it takes you
Each lift’s heaviest set, workout by workout, over the first 6 weeks, if every set is done as written.
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.
| Muscle | Main mover | Helping |
|---|---|---|
| Gluteals | 18 | 0 |
| Quadriceps | 18 | 0 |
| Adductors | 0 | 18 |
| Spinal erectors | 0 | 18 |
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 3 |
| 3 | Layout 1 | Layout 2 | Layout 3 |
| 4 | Layout 1 | Layout 2 | Layout 3 |
| 5 | Layout 1 | Layout 2 | Layout 3 |
| 6 | Layout 1 | Layout 2 | Layout 3 |
How it works
The program’s own rules, as Catalyst runs them.
Train Monday, Wednesday and Friday and warm up as needed before the working sets. The final single aims for a five-percent increase; choose any different test target before lifting. Decide on another block afterward.
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.
Run USSR 1976 Yearbook Squat Routine in Catalyst
Every set ready. Every weight right.
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