Russian Big 3 Lifts 9-Week Routine

The Russian Power Routine Extended Version is a 9-week program that includes the squat, bench press, and deadlift, extending the original 6-week routine. This program is structured for training three times a week, with a focus on deadlifts on Wednesdays.

Program Structure

• Weekly Structure: The routine extends the original 6-week plan to 9 weeks, gradually increasing intensity and volume to promote long-term strength gains.
• Deadlift Variation: For sumo lifters, it is recommended to perform conventional deadlifts from weeks 1 to 5 and switch to sumo deadlifts from weeks 6 to 9. This helps in adapting to different deadlift styles.
• Accessory Exercises: If you have energy left after the main exercises, it's beneficial to perform additional accessory exercises to address personal weaknesses.

This routine aims to adapt to heavy weights in the big three lifts, allowing for focused deadlift training on Wednesdays to enhance neural recovery and technical improvement. It is particularly suitable for intermediate and advanced lifters looking to strengthen their deadlift skills through various styles.