RUSAll Things Gym - Russian Squat + Bench + Deadlift ProgramTo edit this sheet Go to 'File' and choose 'Make a Copy' or 'Download as'Notes on ATGExerciseSquatBenchDeadlift1RM150115170

Week 1Day 1Day 2Day 3Squat120x2 x6120x3 x6120x2 x6Bench92x3 x692x2 x692x4 x6Deadlift136x3 x6136x2 x6136x4 x6Back Extension6x26x36x4

Week 2Day 1Day 2Day 3Squat120x4 x6120x2 x6120x5 x6Bench92x2 x692x5 x692x2 x6Deadlift136x2 x6136x5 x6136x2 x6Back Extension6x 5x6x 6x+5kg x6 x2

Week 3Day 1Day 2Day 3Squat120x2 x6120x6 x6120x2 x6Bench92x6 x692x2 x698x5 x5Deadlift136x6 x6136x2 x6145x5 x5Back Extension+5kg x6 x3+5kg x6 x4+5kg x6 x5

Week 4Day 1Day 2Day 3Squat128x5 x5120x2 x6135x4 x4Bench92x2 x6104x4 x492x2 x6Deadlift136x2 x6153x4 x4136x2 x6Back Extension+5kg x6 x6+10kg x6 x2+10kg x6 x3

Week 5Day 1Day 2Day 3Squat120x2 x6143x3 x3120x2 x6Bench109x3 x392x2 x6115x2 x2Deadlift162x3 x3136x2 x6170x2 x2Back Extension+10kg x6 x4+10kg x6 x5+10kg x6 x6

Week 6Day 1Day 2Day 3Squat150x2 x2120x2 x6165x1 or 158x1Bench92x2 x6127x1-Deadlift136x2 x6187x1-Back Extension+12kg x6 x2+12kg x6 x3+12kg x6 x4