Workout Routine

Free

Russian Complex Program

by playgod11

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TM is 90-95% of your 1-RM. Do the first exercise and then switch to the second one and do it in an explosive manner, the rest is filler exercises I like to do. Lubricate your joints through 5-10 minutes on the crosstrainer/treadmill first. A stretching routine, conditioning and a good diet is heavily recommended. Take a week of deload after three weeks.

For more information go to: https://www.american-supps.com/russian-complex-sets

Starting TM is 95% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Deadlift Day

deadlift

Set
Intensity
Weight
Reps
Rest time
1
25% TM
35 lbs
10
120 sec
2
50% TM
70 lbs
6
120 sec
3
75% TM
105 lbs
1
120 sec
4
90% TM
130 lbs
1
120 sec
5
100% TM
145 lbs
1
300 sec
6
100% TM
145 lbs
1
300 sec
7
100% TM
145 lbs
1
300 sec
8
100% TM
145 lbs
1
300 sec
9
100% TM
145 lbs
1
300 sec

deadlift

9 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
300 sec
2
50% TM
70 lbs
5
300 sec
3
50% TM
70 lbs
5
300 sec
4
50% TM
70 lbs
5
300 sec
5
50% TM
70 lbs
5
300 sec

romanian deadlift

5×5

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec
4
60 sec
100 sec

plank

4×60 s

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

side plank

4×30 s

Bench Day

bench press

Set
Intensity
Weight
Reps
Rest time
1
25% TM
35 lbs
10
120 sec
2
50% TM
70 lbs
6
120 sec
3
75% TM
105 lbs
1
120 sec
4
85% TM
120 lbs
1
120 sec
5
100% TM
145 lbs
1
300 sec
6
100% TM
145 lbs
1
300 sec
7
100% TM
145 lbs
1
300 sec
8
100% TM
145 lbs
1
300 sec
9
100% TM
145 lbs
1
300 sec

bench press

9 sets

dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12 lbs
5
300 sec
2
50% TM
12 lbs
5
300 sec
3
50% TM
12 lbs
5
300 sec
4
50% TM
12 lbs
5
300 sec
5
50% TM
12 lbs
5
300 sec

dumbbell press

5×5

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10 +
amrap
120 sec

chest supported rows

4×10+

Squat Day

squat

Set
Intensity
Weight
Reps
Rest time
1
25% TM
35 lbs
10
120 sec
2
50% TM
70 lbs
6
120 sec
3
75% TM
105 lbs
1
120 sec
4
85% TM
120 lbs
1
120 sec
5
100% TM
145 lbs
1
300 sec
6
100% TM
145 lbs
1
300 sec
7
100% TM
145 lbs
1
300 sec
8
100% TM
145 lbs
1
300 sec
9
100% TM
145 lbs
1
300 sec

squat

9 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
300 sec
2
50% TM
70 lbs
5
300 sec
3
50% TM
70 lbs
5
300 sec
4
50% TM
70 lbs
5
300 sec
5
50% TM
70 lbs
5
300 sec

front squat

5×5

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10 +
amrap
120 sec

lunge

4×10+

Press Day

overhead press

Set
Intensity
Weight
Reps
Rest time
1
25% TM
35 lbs
10
120 sec
2
50% TM
70 lbs
6
120 sec
3
75% TM
105 lbs
1
120 sec
4
85% TM
120 lbs
1
120 sec
5
100% TM
145 lbs
1
300 sec
6
100% TM
145 lbs
1
300 sec
7
100% TM
145 lbs
1
300 sec
8
100% TM
145 lbs
1
300 sec
9
100% TM
145 lbs
1
300 sec

overhead press

9 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12 lbs
5
300 sec
2
50% TM
12 lbs
5
300 sec
3
50% TM
12 lbs
5
300 sec
4
50% TM
12 lbs
5
300 sec
5
50% TM
12 lbs
5
300 sec

seated shoulder press

5×5

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

chinup

4×10+