Russian Squat Routine
Week 5: Light Squat 

Back Squat 
6 sets of 2 (385) 

Deficit Deadlift (1") 
6 sets of 1 (365) 

Barbell Shrug 
3x20 (225) 

Nautilus Ab 
2x20 (180) 

Russian Routine 
Week 5: Light Bench 

Bench Press 
6 sets of 2 (285) 

Pullover
8(55) 8(75) 8(95) 8(115)
Drop Set: 8(135-115-95-75-55)

Barbell Curl
8(55) 8(75) 8(95) 8(115)
Drop Set: 8(135-115-95-75-55)

Overhead Triceps Extension
8(55) 8(75) 8(95) 8(115)
Drop Set: 8(135-115-95-75-55)

2 rounds:
20 Rope Triceps Pushdown (105-90) 
20 Rope Biceps Curl (105-90) 

4-Way Neck 
2x20 (50) 

Russian Squat Routine
Week 5
Heavy Squat 

Back Squat 
5x5 (410) 

Russian Squat Routine 
Week 5 
Heavy Bench Press 

Bench Press
5x5 (305) 

Hammer Strength Row 
6(180) 6(230) 6(270) 6(320) 6(360) 6(410) 

Hammer Strength Low Row 
6(180) 6(230) 6(270) 6(320) 

Rear Delt Fly 
3x15 (20)

4-Way Neck 
20(50) (4 directions) 

Russian Squat Routine 
Week 4
Light Squat 

Back Squat 
6 sets of 2 (385) 

Deficit Deadlift (1")
6 sets of 2 (315) 

Barbell Shrug 
3x20 (225) 

Nautilus Ab 
2x20 (180) 

Russian Squat Routine 
Week 4
Light Bench 

Bench Press 
6 sets of 2 (285) 

Pullover 
8(55) 8(75) 8(95) 8(115) 8(135) 

Barbell Curl 
8(55) 8(75) 8(95) 8(115) 8(135) 

Overhead Triceps Extension 
8(55) 8(75) 8(95) 8(115) 8(135) 

12-10-8
Nautilus Multi-Triceps (110)
Nautilus Multi-Biceps (90)

Russian Squat Routine 
Week 4 
Heavy Squat 

Back Squat 
6x6 (385) 

Russian Squat Routine
Week 4 
Heavy Bench Press

Bench Press
6x6 (285) 

Single-Arm Low Row 
8(180) 8(230) 8(270) 8(320) 

Seated Hammer Curl 
8(40) 8(50) 8(60) 

2 rounds: 
12 Bisolator (90) 
15 Rear Delt Fly (20) 

Russian Cycle/Week 3
Light Squat 

Back Squat 
6 sets of 2 (385) 

Deficit Deadlift (1")
6 sets of 2 (315) 

Barbell Shrug 
3x20 (225) 

2 rounds: 
20 Reverese Hyper (180) 
20 Nautilus Ab (170) 
20 Oblique Raise 

Russian Cycle/Week 3
Light Bench Press

Bench Press
6 sets of 2 (285) 

EZ Bar Pullover 
8(85) 8(105) 8(135) 8(155) 

EZ Bar Biceps Curl 
8(55) 8(75) 8(95) 8(115) 

EZ Bar Overhead Triceps Extension 
8(55) 8(75) 8(95) 8(115) 

Nautilus Multi-Triceps 
12(90) 12(110) 12(130) 

Russian Cycle/Week 3
Heavy Squat 

Back Squat 
6 sets of 5 (385) 

Nautilus Ab 
12(150) 12(160) 12(170) 12(180) 

 Russian Cycle/Week 3

Bench Press 
6 sets of 5 (285) 

Single-Arm Low Row 
8(180) 8(230) 8(270) 

Single-Arm Front Pulldown 
8(140) 8(180) 8(230) 

Seated Hammer Curl 
8(35) 8(40) 8(45) 

Bisolator
Drop Set: 6-8(105-75-45) 

Rear Delt Fly (paramount total shoulder)
4x15 (10) 

 Russian Cycle/Week 2

Back Squat 
6 sets of 2 (385) 

Deficit Deadlift (1") 
6 sets of 2 (275) 

Barbell Shrug 
4x15 (225) 

Back Extension 
2x20 

Oblique Raise
2x20 

Nautilus Ab 
2x20 (160) 

 Russian Cycle/Week 2

Bench Press 
6 sets of 2 (285)

Dumbbell Shoulder Press 
Drop Set: 8(80-60-40-20)

Pullover & Press 
Drop Set: 8(125-115-85-65)

Hammer Strength Dip 
Drop Set: 8(225-180-135-90)

Dumbbell Lateral Raise 
Drop Set: 6(50-40-30-20-10)

Dumbbell Skull Crusher 
Drop Set: 8(50-40-30-20-10)

 Russian Cycle/Week 2

Back Squat 
6 sets of 4 (385)

Reverse Hyper 
12(180) 12(225) 12(270) 12(315) 

Nautilus Ab 
12(140) 12(150) 12(160) 12(170) 

 Russian Cycle/Week 2

Bench Press 
6 sets of 4 (285) 

Fat Bar Chin-up 
5x5 

Dumbbell Bent Row 
10(80) 8(90) 6(100) 4(110) 

Alt-Arm Seated Dumbbell Curl 
10(40) 8(45) 6(50) 4(55) 

15-12-9
Nautilus Pullover (125) 
Nautilus Multi-Biceps (70)
(no rest)

H-Raise 
3x15 (15) 

 Russian Cycle/Week 1

Back Squat 
6 sets of 2 (385) 

Deficit Deadlift (1") 
6 sets of 2 (275) 

Barbell Shrug 
15(225) 12(225) 10(225) 8(225) 

Back Extension 
2x20 

Oblique Raise 
2x20 

Nautilus Ab 
2x20 (150)