Russian Squat Program
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All Things Gym - Russian Squat + Bench + Deadlift Program
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To edit this sheet Go to 'File' and choose 'Make a Copy' or 'Download as'
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Notes on ATG
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ExerciseSquatBenchDeadliftRound to
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1RM178.851101902.5
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Week 1Day 1Day 2Day 3
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Squat142.5x2 x6142.5x3 x6142.5x2 x6
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Bench87.5x3 x687.5x2 x687.5x4 x6
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Deadlift152.5x3 x6152.5x2 x6152.5x4 x6
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Back Extension6x26x36x4
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Week 2Day 1Day 2Day 3
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Squat142.5x4 x6142.5x2 x6142.5x5 x6
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Bench87.5x2 x687.5x5 x687.5x2 x6
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Deadlift152.5x2 x6152.5x5 x6152.5x2 x6
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Back Extension6x 5x6x 6x+5kg x6 x2
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Week 3Day 1Day 2Day 3
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Squat142.5x2 x6142.5x6 x6142.5x2 x6
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Bench87.5x6 x687.5x2 x692.5x5 x5
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Deadlift152.5x6 x6152.5x2 x6162.5x5 x5
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Back Extension+5kg x6 x3+5kg x6 x4+5kg x6 x5
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Week 4Day 1Day 2Day 3
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Squat152.5x5 x5142.5x2 x6160x4 x4
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Bench87.5x2 x6100x4 x487.5x2 x6
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Deadlift152.5x2 x6170x4 x4152.5x2 x6
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Back Extension+5kg x6 x6+10kg x6 x2+10kg x6 x3
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Week 5Day 1Day 2Day 3
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Squat142.5x2 x6170x3 x3142.5x2 x6
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Bench105x3 x387.5x2 x6110x2 x2
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Deadlift180x3 x3152.5x2 x6190x2 x2
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Back Extension+10kg x6 x4+10kg x6 x5+10kg x6 x6
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Week 6Day 1Day 2Day 3
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Squat180x2 x2142.5x2 x6197.5x1 or 187.5x1
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Bench87.5x2 x6120x1-
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Deadlift152.5x2 x6210x1-
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Back Extension+12kg x6 x2+12kg x6 x3+12kg x6 x4
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RUS