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Russian Squat Routine (6-Week Soviet 6×2 to 6×6 Cycle): Free Spreadsheet, Percentages & Tracker

Free Russian Squat Routine (6-Week Soviet 6×2 to 6×6 Cycle) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule
3 days/week
Length
6 weeks
Main lifts
2

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the Russian Squat Routine (6-Week Soviet 6×2 to 6×6 Cycle) spreadsheet

Calculate your Russian Squat Routine (6-Week Soviet 6×2 to 6×6 Cycle) weights

Free Russian Squat Routine (6-Week Soviet 6×2 to 6×6 Cycle) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM → Check Strength Standards →
Percentages are calculated directly from your 1RM.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Day 1 — Russian Squat Routine (6×2 @ 80%)Squat6280%220 lbs1×45 + 1×25 + 1×10 + 1×5 + 1×2.5Russian Squat Cycle: 6×2 @ 80%
Day 1 — Russian Squat Routine (6×2 @ 80%)Plank345———Trunk bracing maintenance
Day 2 — Russian Squat Routine (6×3 @ 80%)Squat6380%220 lbs1×45 + 1×25 + 1×10 + 1×5 + 1×2.5Russian Squat Cycle: 6×3 @ 80%
Day 2 — Russian Squat Routine (6×3 @ 80%)Plank345———Trunk bracing maintenance
Day 3 — Russian Squat Routine (6×2 @ 80%)Squat6280%220 lbs1×45 + 1×25 + 1×10 + 1×5 + 1×2.5Russian Squat Cycle: 6×2 @ 80%
Day 3 — Russian Squat Routine (6×2 @ 80%)Plank345———Trunk bracing maintenance
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Specialization cycle

6-week 3-day Soviet Squat cycle (6×2 to 6×6 @ 80% → 105% peak)

Advanced lifters who want the classic 6-week Russian Squat Routine—alternating 6×2 dynamic sessions with progressive 80% volume up to 6×6 before peaking to 105%.

This is a focused cycle, not a complete whole-body training plan.

Before choosing this plan

Keep upper-body work moderate and avoid heavy conventional deadlifts during Weeks 3–6 while Squat intensity climbs from 85% to 105%.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench

Progression in this app

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

Follows the exact 18-session Soviet Squat matrix: 3 weeks of 80% volume accumulation (6×2 to 6×6) followed by 3 weeks of intensity peaking (5×5 @ 85% to 1×1 @ 105%).

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

3 sessions

Day 1 · Russian Squat Routine (6×2 @ 80%)

Squat main

  • 6 × 2 @ 80%working

    Rest 3:00

    Russian Squat Cycle: 6×2 @ 80%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Day 2 · Russian Squat Routine (6×3 @ 80%)

Squat main

  • 6 × 3 @ 80%working

    Rest 3:00

    Russian Squat Cycle: 6×3 @ 80%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Day 3 · Russian Squat Routine (6×2 @ 80%)

Squat main

  • 6 × 2 @ 80%working

    Rest 3:00

    Russian Squat Cycle: 6×2 @ 80%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Week 2

3 sessions

Day 1 · Russian Squat Routine (6×4 @ 80%)

Squat main

  • 6 × 4 @ 80%working

    Rest 3:00

    Russian Squat Cycle: 6×4 @ 80%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Day 2 · Russian Squat Routine (6×2 @ 80%)

Squat main

  • 6 × 2 @ 80%working

    Rest 3:00

    Russian Squat Cycle: 6×2 @ 80%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Day 3 · Russian Squat Routine (6×5 @ 80%)

Squat main

  • 6 × 5 @ 80%working

    Rest 3:00

    Russian Squat Cycle: 6×5 @ 80%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Week 3

3 sessions

Day 1 · Russian Squat Routine (6×2 @ 80%)

Squat main

  • 6 × 2 @ 80%working

    Rest 3:00

    Russian Squat Cycle: 6×2 @ 80%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Day 2 · Russian Squat Routine (6×6 @ 80%)

Squat main

  • 6 × 6 @ 80%working

    Rest 3:00

    Russian Squat Cycle: 6×6 @ 80%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Day 3 · Russian Squat Routine (6×2 @ 80%)

Squat main

  • 6 × 2 @ 80%working

    Rest 3:00

    Russian Squat Cycle: 6×2 @ 80%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Week 4

3 sessions

Day 1 · Russian Squat Routine (5×5 @ 85%)

Squat main

  • 5 × 5 @ 85%working

    Rest 3:00

    Russian Squat Cycle: 5×5 @ 85%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Day 2 · Russian Squat Routine (6×2 @ 80%)

Squat main

  • 6 × 2 @ 80%working

    Rest 3:00

    Russian Squat Cycle: 6×2 @ 80%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Day 3 · Russian Squat Routine (4×4 @ 90%)

Squat main

  • 4 × 4 @ 90%working

    Rest 4:00

    Russian Squat Cycle: 4×4 @ 90%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Week 5

3 sessions

Day 1 · Russian Squat Routine (6×2 @ 80%)

Squat main

  • 6 × 2 @ 80%working

    Rest 3:00

    Russian Squat Cycle: 6×2 @ 80%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Day 2 · Russian Squat Routine (3×3 @ 95%)

Squat main

  • 3 × 3 @ 95%working

    Rest 4:00

    Russian Squat Cycle: 3×3 @ 95%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Day 3 · Russian Squat Routine (6×2 @ 80%)

Squat main

  • 6 × 2 @ 80%working

    Rest 3:00

    Russian Squat Cycle: 6×2 @ 80%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Week 6

3 sessions

Day 1 · Russian Squat Routine (2×2 @ 100%)

Squat main

  • 2 × 2 @ 100%working

    Rest 4:00

    Russian Squat Cycle: 2×2 @ 100%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Day 2 · Russian Squat Routine (6×2 @ 80%)

Squat main

  • 6 × 2 @ 80%working

    Rest 3:00

    Russian Squat Cycle: 6×2 @ 80%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance

Day 3 · Russian Squat Routine (1×1 @ 105%)

Squat main

  • 1 × 1 @ 105%working

    Rest 4:00

    Russian Squat Cycle: 1×1 @ 105%

Plank accessory

  • 3 × 45working

    Rest 1:00

    Trunk bracing maintenance