Russian BBB
Strength and Muscle
4 weeks / 4 days per week
This is a combination of the Russian Squat Program and the Boring But Big template. This program is not for the faint of heart.
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Week 1
Day 1
Squat
Main5 x 50%
5 x 65%
3 x 70%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
Squat
SupplementalWheel Rollout
AssistanceDay 2
Squat
Main5 x 50%
5 x 65%
3 x 70%
3 x 80%
3 x 80%
3 x 80%
3 x 80%
3 x 80%
3 x 80%
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalHammer Curl
AssistanceDay 3
Squat
Main5 x 50%
5 x 65%
3 x 70%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Deadlift
SupplementalStraight Leg • Hanging • Leg Raise
AssistanceDay 4
Squat
Main5 x 50%
5 x 65%
3 x 70%
4 x 80%
4 x 80%
4 x 80%
4 x 80%
4 x 80%
4 x 80%
Overhead • Press
Main5 x 65%
5 x 75%
5 x 85%
Overhead • Press
SupplementalLying • Triceps Extension
AssistanceWeek 2
Day 1
Squat
Main5 x 50%
5 x 65%
3 x 70%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
Squat
SupplementalWheel Rollout
AssistanceDay 2
Squat
Main5 x 50%
5 x 65%
3 x 70%
5 x 80%
5 x 80%
5 x 80%
5 x 80%
5 x 80%
5 x 80%
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
SupplementalHammer Curl
AssistanceDay 3
Squat
Main5 x 50%
5 x 65%
3 x 70%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Deadlift
SupplementalStraight Leg • Hanging • Leg Raise
AssistanceDay 4
Squat
Main5 x 50%
5 x 65%
3 x 70%
6 x 80%
6 x 80%
6 x 80%
6 x 80%
6 x 80%
6 x 80%
Overhead • Press
Main3 x 70%
3 x 80%
3 x 90%
Overhead • Press
SupplementalLying • Triceps Extension
AssistanceWeek 3
Day 1
Squat
Main5 x 50%
5 x 65%
3 x 70%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
Squat
SupplementalWheel Rollout
AssistanceDay 2
Squat
Main5 x 50%
5 x 65%
3 x 70%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
SupplementalHammer Curl
AssistanceDay 3
Squat
Main5 x 50%
5 x 65%
3 x 70%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Deadlift
SupplementalStraight Leg • Hanging • Leg Raise
AssistanceDay 4
Squat
Main5 x 50%
5 x 65%
3 x 70%
4 x 90%
4 x 90%
4 x 90%
4 x 90%
Overhead • Press
Main5 x 75%
3 x 85%
1 x 95%
Overhead • Press
SupplementalLying • Triceps Extension
AssistanceWeek 4
Day 1
Squat
Main5 x 50%
5 x 65%
3 x 70%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
Squat
SupplementalWheel Rollout
AssistanceDay 2
Squat
Main5 x 50%
5 x 65%
3 x 70%
3 x 95%
3 x 95%
3 x 95%
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalHammer Curl
AssistanceDay 3
Squat
Main5 x 50%
5 x 65%
3 x 70%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
2 x 80%
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Deadlift
SupplementalStraight Leg • Hanging • Leg Raise
AssistanceDay 4
Squat
Main5 x 50%
5 x 65%
3 x 70%
2 x 100%
2 x 100%
Overhead • Press
Main5 x 65%
5 x 75%
5 x 85%
Overhead • Press
SupplementalLying • Triceps Extension
AssistanceMore templates like Russian BBB
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