1RM (Repetition Maximum)을 입력하면 자동으로 스쿼트 프로그램을 짜주는 사이트
http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html
120kg을 입력하면 다음과 같이 나온다
| . | Day #1* | Day #2* | Day #3* |
| Week 1 | 6 sets of 2 reps | 6 sets of 3 reps | 6 sets of 2 reps |
| Week 2 | 6 sets of 4 reps | 6 sets of 2 reps | 6 sets of 5 reps |
| Week 3 | 6 sets of 2 reps | 6 sets of 6 reps | 6 sets of 2 reps |
| Week 4 | 5 sets of 5 reps | 6 sets of 2 reps | 4 sets of 4 reps |
| Week 5 | 6 sets of 2 reps | 3 sets of 3 reps | 6 sets of 2 reps |
| Week 6 | 2 sets of 2 reps | 6 sets of 2 reps | You should be able to max at 105%! |
(*Use a Monday, Wednesday, Friday or a Tuesday, Thursday, Saturday schedule of workouts to allow for adequate recovery)
위의 방법은 Original Russian Squat Routine이고 체력이 최고조인 선수들을 대상으로 만들어진 가혹한 프로그램이다. 이 방식이 힘이 부친다면, 다음과 같은 변형된 것을 시도하는 것도 좋다.
출처: http://www.dragondoor.com/articler/mode3/408/
Phase 1 - Volume: 4 weeks, squat twice a week
Workout 1: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 2: 60% x 3, 70% x 2, 80% x 3 x 6 sets
Workout 3: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 4: 60% x 3, 70% x 2, 80% x 4 x 6 sets
Workout 5: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 6: 60% x 3, 70% x 2, 80% x 5 x 6 sets
Workout 7: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 8: 60% x 3, 70% x 2, 80% x 6 x 6 sets
Phase 2 - Intensity: 4 weeks, squat twice a week
Workout 9: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 10: 60% x 3, 70% x 2, 85% x 5 x 5 sets
Workout 11: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 12: 60% x 3, 70% x 2, 90% x 4 x 4 sets
Workout 13: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 14: 60% x 3, 70% x 2, 95% x 3 x 3 sets
Workout 15: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 16: 60% x 3, 70% x 2, 100% x 1, (105% x 1) (110% x 1)
16주째의 괄호는 할 수 있으면 하라는 뜻이다.
