The Russwole Program Volume 1 PDF

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The Russwole Program Volume 1 Point of Emphasis: Power Building Workouts: Push/ Pull/ Legs Duration: 6 days a week / 12 weeks

Week 1 Squat: 350 Bench: 225 Deadlift: 315 Day 1: Quads / Hamstrings / Calves Exercise:

Sets:

Reps:

Weight:

Squat

3

X

8

(75% of 1RM)

Paused squat

3

X

3

(55% of 1RM)

DB RDL

4

X

12

Leg press

4

X

10

Leg extensions

3

X

15

Hamstring curls

3

X

15

Goblet squats

4

X

8

Calf raises

3

X

20

Cable Crunch

4

x

20, 15, 12, 10

Barbell Side Bend

3

x

12

Crunches

3

x

15

Reverse Crunches

3

x

12

Ab Circuit:

Day 2: Chest / Triceps Exercise:

Sets:

Reps:

Weight:

Bench

3

X

8

(75% of 1RM)

Incline Bench

3

X

10

(50% OF 1RM)

Incline DB Bench

4

X

10

Weighted Dips (Bodyweight is fine) 4

X

12

Machine Chest fly

3

X

12

EZ Bar Skull Crushers

4

X

15

Straight Br Pushdowns

3

X

Failure

Day 3: Back / Biceps Exercise:

Sets:

Reps:

Weight:

Deadlift

3

X

6

(77.5% OF 1RM)

Deficit Deadlift

2

X

8

(50% OF 1RM)

Barbell Row

4

X

8

Cable Row

3

X

12

Hammer Strength Row

4

X

8

Wide Grip Pulldowns

3

X

12

Alternate Bicep Curls

3

X

Fail

Rope Hammer Curl

2

X

Fail

Air Bike

3

x

30 sec, 45 sec, 1 minute

Seated Barbell Twist

3

x

12

Crunches (Hands over head)

3

x

15

Lying Leg Raise

3

x

12

Ab Circuit:

Day 4: Chest / Shoulders Exercise:

Sets:

Reps:

Weight:

Bench

3

X

4

Standing OHP

3

X

5(40% of 1RM on Bench)

Arnold Press

(Superset 1) 4

X

10

Lateral Raises

(Superset 1) 4

X

8

Cable Upright Rows

3

X

12

Rear Delt Fly

4

X

10

45 LB Plate Raise

(Superset 2) 3

X

15

Cable Lateral Raise

(Superset 2) 3

X

8

(75% of 1RM)

Day 5: Quads / Hamstrings Exercise:

Sets:

Squat

3

X

4

4

X

12

4

X

8

Leg Extension Holds (5 Sec. Hold) 4

X

6

Weighted Step Ups

3

X

12

Single Leg Squats (Foot on bench) 4

X

15

Hyper Extensions

X

12

DB Lunges

(Each Leg)

Romanian Deadlift

Reps:

3

Weight: (72.5% of 1RM)

Ab Circuit: Frog Sit Ups Jackknife Sit Ups Oblique Crunches Reverse Crunches

Day 6: Chest / Back / Biceps Exercise:

Sets:

Flat DB Bench V Bar Pull Ups

Reps: 4

4

Incline DB Fly

X X

3

Weight: 10

8 X

Close Grip Pulldowns

4

X

12

T Bar Row

3

X

10

Hammer Strength Press

4

X

8

DB Incline Seal Row

4

X

10

Incline Alternate DB Curl

4

X

12

8...