I admitted it in our lifting-program comparison: the nine-week Russian squat, bench press, and deadlift routine is my favorite.
That deserves an explanation, not an automatic recommendation.
I like its defined block, three recognizable lifts, and progression toward heavier attempts. But a spreadsheet cannot tell whether your starting maximum is realistic or whether Wednesday’s deadlift session fits your life.
Here is why it appeals to me and where I would apply the brakes.
First make sure we mean the same Russian routine
This article covers the nine-week Extended Russian Power Routine for all three powerlifts. It is distinct from the six-week squat-focused Russian cycle and from Smolov. Those names are not interchangeable.
The published extended layout assigns squat and bench to two sessions, with their harder and lighter work opposed, plus a separate deadlift session. Squat and bench therefore appear twice weekly; deadlift appears once.
Early heavy assignments build from six sets of three toward six sets of six at 80% of the starting reference maximum. Later weeks reduce repetitions while increasing the prescribed percentage. The circulated template eventually lists doubles (sets of two repetitions) at 100% and a single at 105%.
Our Extended Russian Power Routine glossary entry summarizes those identifying features.
One crucial translation: “light” describes the lower-workload assignment. Six doubles at 80% still deserve attention and sound technique. It is not a rest day with a barbell nearby.
What we know about its history
The available program account presents the nine-week routine as a way to coordinate the three powerlifts using the pattern of the shorter Russian cycle. That is a useful description of its structure.
It does not establish who first designed this exact extension, when it was first used, or whether a national team followed it. I would not upgrade an archived coaching prescription into a verified Soviet training document just because “Russian” appears in the name.
The elite-athlete question needs the same honesty. I could not establish documented use of this exact nine-week squat, bench, and deadlift template by a named elite athlete. That remains unverified, not proof that nobody ever used it. A champion using percentages or heavy squats is not enough to establish adoption of this program.
I would rather explain its actual strengths than borrow credibility from a famous lifter who may never have run it.
Why the structure appeals to me
First, it has a destination. A peaking block prepares for heavier performance at a particular point.
Second, repeated exposure helps us observe technique and effort. Are positions consistent? Are harder sessions becoming manageable without turning the lower-workload sessions into extra tests?
Third, you can see demanding weeks coming and decide whether your schedule supports them.
These are coaching reasons to consider the routine. They are not proof that this exact template outperforms other programs. The ACSM’s 2026 guidance emphasizes individualization and consistency for healthy adults; elaborate periodization is not a universal requirement for general fitness.
The costs are real too
Three training days does not necessarily mean an easy week. Heavy squatting and deadlifting both need room in the recovery budget, and the high-repetition weeks can be substantial.
A fixed percentage also cannot know how difficult that load is for you today. Two lifters with the same maximum may tolerate repeated sets differently. Sleep disruption, illness, unfamiliar equipment, and inconsistent technique complicate matters further.
And the final percentages depend on improvement. If your original maximum is still your true maximum in week eight, doing it for repeated doubles is not suddenly realistic because a cell says so.
I would be selective: established training consistency, dependable technique in all three lifts, credible recent reference numbers, and a specific reason to pursue a strength peak. For a novice or someone returning after a long break, I would usually build a simpler foundation first.
An illustrative early-cycle session
Here is an original worked example of the lower-volume squat and harder bench pairing, with coaching context added. It is one session, not the complete nine-week prescription.
Imagine an experienced lifter with suitable reference numbers of 150 kilograms for squat and 100 kilograms for bench. These are hypothetical, not suggested targets.
| Step or exercise | Example and coaching notes |
|---|---|
| 1 | Begin with comfortable general movement and movement-specific practice. Build toward each working weight through several lighter sets without tiring yourself out. |
| 2 | Squat: 6 sets of 2 at 120 kilograms, which is 80% of the squat reference. |
| 3 | Bench press: 6 sets of 3 at 80 kilograms, which is 80% of the bench reference. |
| 4 | Rest around 3–5 minutes between work sets as needed to repeat controlled performance. Allow adequate transition and warm-up time before benching. |
| 5 | If recovery and the wider plan allow, finish with two comfortable sets of chest-supported rows. This accessory is my illustrative addition, not part of the archived core prescription. |
The separate deadlift session and the opposite squat/bench pairing complete the weekly structure. Do not add this example to an already full program and assume the recovery mathematics will sort itself out.
You need a rack with appropriately positioned safeties, a stable bench, suitable spotting, a barbell and plates, and a safe deadlifting area. Small plates help make conservative rounding possible. Keep equipment and lifting standards consistent.
Set the starting numbers honestly
I want a recent, technically acceptable reference, not the best lift you remember from another decade. An estimate from reliable submaximal work may help avoid an unnecessary maximum test, but estimates are imperfect.
When readiness is uncertain, a deliberately reduced reference number may be appropriate. That modifies the published loading, and I would say so explicitly rather than pretending the routine is unchanged.
The percentages guide the plan; your execution checks the plan. Early work should be controlled rather than a series of maximal efforts. Record perceived effort alongside completed repetitions. If a supposed manageable assignment is already a grind, adjust before the later weeks make the mismatch larger.
A bench-press experiment found greater acute fatigue from sets taken to failure than from sets stopped with one or three repetitions in reserve. It did not test this Russian routine, but it reinforces why I would not turn ordinary work sets into repeated failure attempts. Refalo and colleagues, 2023.
Progression also includes knowing when to change course
Move through the planned increases only while the work remains appropriate. If you miss repetitions, stop forcing the session and review load selection, fatigue, technique, and recovery before deciding whether to repeat, reduce, or replace the assignment.
Avoid stacking missed sessions together. Give demanding lower-body sessions sensible separation, keep assistance work modest, and protect sleep and regular meals. I would not choose the hardest part of this cycle to introduce several other demanding training goals.
For competition use, coordinate the final training sessions, taper, and attempt selection around the actual meet. The generic nine-week grid does not solve that scheduling problem for every lifter.
The 105% entry is an aspirational target. Attempt selection should reflect readiness on the day, with proper safeguards. No personal record is owed to the spreadsheet.
Frequently asked questions
Can I run only the squat portion?
You can select a squat-focused approach, but that becomes a different programming decision. This article evaluates the coordinated nine-week three-lift version.
Is it appropriate after 40?
Potentially, for an experienced lifter whose capacity and health considerations support it. Age alone cannot make that decision. A demanding peaking cycle is not the default return-to-training plan.
Does it guarantee a five-percent improvement?
No. The template’s endpoint is a target, not an established average result or a promise. Better technique and useful training information can matter even when testing is postponed.
What happens after nine weeks?
Review what improved, what recovery cost, and what comes next. I would normally plan a lower-stress transition and the next goal rather than automatically start another peak.
My favorite still has to fit you
If you want help deciding whether this block belongs in your training, book a free strength and mobility assessment.
Bring your training log. We can discuss the numbers before asking you to lift them.
This is educational material, not an individualized prescription. Stop for sharp pain or concerning symptoms. An injury, health condition, or medical restriction calls for appropriate individualized advice before attempting demanding training.
Print the example and log your session
Download the two-page printable workout and fillable training log (PDF). It is an educational example, not a complete program or individualized prescription. Use the article’s context and appropriate coaching guidance.
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