I put together this Excel sheet a wee while ago and thought it was about time to share it (I have also now made a Google Sheet version). Simply enter your 1RM, along with a value to round to, and it will automatically calculate the prescribed training for the Russian Squat Program.
I have given this program to a few people who wanted to boost their squat and it has been fairly effective, especially as part of an Olympic Weightlifting training cycle. Ensure you follow the instructions within the document, and don’t overestimate your 1RM at the start!
Click the below link to download the Excel sheet:
Or, click the link below to access the Google Sheet:
If you want more info, this link takes you to a Zack Telander video breakdown of the program.
If you try it, be sure to let me know how you got on in the comments below!