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The Russwole Program Volume 1
Law In America (Northern Arizona University)
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lOMoARcPSD|19163750
The Russwole Program Volume 1
Point of Emphasis: Power Building
Workouts: Push/ Pull/ Legs
Duration: 6 days a week / 12 weeks
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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
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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)
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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
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