| A | B | C | D | E | F | |
|---|---|---|---|---|---|---|
1 | All Things Gym - Russian Squat Routine (+ Bench + Deadlift) | |||||
2 | To edit this sheet Go to 'File' and choose 'Make a Copy' or 'Download as' | |||||
3 | Notes on ATG | |||||
4 | (Weight x Reps x Sets) | Exercise | Squat | Bench | Deadlift | |
5 | 1RM | 100 | 100 | 100 | ||
6 | ||||||
7 | Week 1 | Day 1 | Day 2 | Day 3 | ||
8 | Squat | 80x2 x6 | 80x3 x6 | 80x2 x6 | ||
9 | Bench | 80x3 x6 | 80x2 x6 | 80x4 x6 | ||
10 | Deadlift | 80x3 x6 | 80x2 x6 | 80x4 x6 | ||
11 | Back Extension | 6x2 | 6x3 | 6x4 | ||
12 | ||||||
13 | Week 2 | Day 1 | Day 2 | Day 3 | ||
14 | Squat | 80x4 x6 | 80x2 x6 | 80x5 x6 | ||
15 | Bench | 80x2 x6 | 80x5 x6 | 80x2 x6 | ||
16 | Deadlift | 80x2 x6 | 80x5 x6 | 80x2 x6 | ||
17 | Back Extension | 6x 5x | 6x 6x | +5kg x6 x2 | ||
18 | ||||||
19 | Week 3 | Day 1 | Day 2 | Day 3 | ||
20 | Squat | 80x2 x6 | 80x6 x6 | 80x2 x6 | ||
21 | Bench | 80x6 x6 | 80x2 x6 | 85x5 x5 | ||
22 | Deadlift | 80x6 x6 | 80x2 x6 | 85x5 x5 | ||
23 | Back Extension | +5kg x6 x3 | +5kg x6 x4 | +5kg x6 x5 | ||
24 | ||||||
25 | Week 4 | Day 1 | Day 2 | Day 3 | ||
26 | Squat | 85x5 x5 | 80x2 x6 | 90x4 x4 | ||
27 | Bench | 80x2 x6 | 90x4 x4 | 80x2 x6 | ||
28 | Deadlift | 80x2 x6 | 90x4 x4 | 80x2 x6 | ||
29 | Back Extension | +5kg x6 x6 | +10kg x6 x2 | +10kg x6 x3 | ||
30 | ||||||
31 | Week 5 | Day 1 | Day 2 | Day 3 | ||
32 | Squat | 80x2 x6 | 95x3 x3 | 80x2 x6 | ||
33 | Bench | 95x3 x3 | 80x2 x6 | 100x2 x2 | ||
34 | Deadlift | 95x3 x3 | 80x2 x6 | 100x2 x2 | ||
35 | Back Extension | +10kg x6 x4 | +10kg x6 x5 | +10kg x6 x6 | ||
36 | ||||||
37 | Week 6 | Day 1 | Day 2 | Day 3 | ||
38 | Squat | 100x2 x2 | 80x2 x6 | 110x1 or 105x1 | ||
39 | Bench | 80x2 x6 | 110x1 | - | ||
40 | Deadlift | 80x2 x6 | 110x1 | - | ||
41 | Back Extension | +12kg x6 x2 | +12kg x6 x3 | +12kg x6 x4 | ||