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Shaw's 6 week Russian Powerlifting Program
AUTOPLAYAUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Shaw's 6 week Russian Powerlifting Program routine by d.dhananjay is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Squat & Deadlift Workout #1
Est. 105 min
6 exercises
Bodyweight Squat
3 Sets x 8 Reps
Barbell Squat
6 Sets x 6 Reps
Barbell Deadlift
6 Sets x 6 Reps
Cable Elevated Row
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Day 2
Bench Workout #1
Est. 85 min
5 exercises
Barbell Bench Press
10 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Push-Up (Wide Hand)
2 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 3
Rest/ Light Cardio
Est. 31 min
1 exercise
Walking
1 Set
Day 4
Squat Workout #2
Est. 94 min
6 exercises
Bodyweight Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Squat
10 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Plank
2 Sets
Day 5
Bench Workout #2
Est. 90 min
6 exercises
Barbell Bench Press
10 Sets x 5 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Day 6
Deadlift Workout #2
Est. 104 min
8 exercises
Barbell Deadlift
10 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 7
Rest/ Light Cardio
Est. 2 min
1 exercise
Walking
1 Set
