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    Drunk Russian PDF

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    Roco
    This document outlines a 5-day full body workout program called "The Drunk Russian" created by Steve Shaw. It provides an example weekly schedule that includes squats, presses, rows, and other compound lifts each day. Notes explain that the key is to focus on exercise variation and steady progression over pushing hard on the same lifts multiple times per week. The program is intended as a general template to inspire trying new things for whole body training 5 days a week.

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    Drunk Russian PDF

    Uploaded by

    Roco
    2K views3 pages
    This document outlines a 5-day full body workout program called "The Drunk Russian" created by Steve Shaw. It provides an example weekly schedule that includes squats, presses, rows, and other compound lifts each day. Notes explain that the key is to focus on exercise variation and steady progression over pushing hard on the same lifts multiple times per week. The program is intended as a general template to inspire trying new things for whole body training 5 days a week.

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    This document outlines a 5-day full body workout program called "The Drunk Russian" created by Steve Shaw. It provides an example weekly schedule that includes squats, presses, rows, and other compound lifts each day. Notes explain that the key is to focus on exercise variation and steady progression over pushing hard on the same lifts multiple times per week. The program is intended as a general template to inspire trying new things for whole body training 5 days a week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2K views3 pages

    Drunk Russian PDF

    Uploaded by

    Roco
    This document outlines a 5-day full body workout program called "The Drunk Russian" created by Steve Shaw. It provides an example weekly schedule that includes squats, presses, rows, and other compound lifts each day. Notes explain that the key is to focus on exercise variation and steady progression over pushing hard on the same lifts multiple times per week. The program is intended as a general template to inspire trying new things for whole body training 5 days a week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

     

    THE DRUNK RUSSIAN 


    A five-day full-body workout program by Steve Shaw
    www.superlivingtoday.com

    Monday  Tuesday  Wednesday  Thursday  Friday 

    Squat 1x7  Squat 1x8  Deadlift 2x8  Squat 1x9  Squat 1x10 

    Bench Press 2x5  Push-Ups 2xMax  Dumbbell Bench  Pec Dec 2x12  Dips 2x12 
    2x10 

    Lat Pull Down  Dumbbell Row  Pull-Ups 2x12  Seated Cable Row  Barbell Rows 2x5 
    2x12  2x12  2x10 

    SIde Laterals 2x15  Military Press 2x8  Wide Grip Upright  Seated Overhead  Face Pulls 2x12 
    Rows 2x12  Dumbbell Press 
    2x10 

    Hack Squats 2x10  Leg Curls 2x12  Leg Press 2x15  Leg Extensions  DB RDLs 2x10 
    2x15 

    Triceps/Biceps - 3  Triceps/Biceps - 3  Triceps/Biceps - 3  Triceps/Biceps - 3  Triceps/Biceps - 3 


    sets  sets  sets  sets  sets 

    Traps/Abs/Calves  Traps/Abs/Calves  Traps/Abs/Calves  Traps/Abs/Calves  Traps/Abs/Calves 


     
     
    Program Notes 
     
    This is only a sample schedule. You can structure the exercises in any 
    reasonable way. The key thing to remember is not to overwork movement 
    patterns. Try to focus on exercise variation rather than pushing hard on the 
    same barbell movements multiple days per week. 
     
    Squats​. Start with a weight you can perform about 12 reps with. If you’re 
    not sure, find an online one-rep-max calculator and reverse engineer an 
    appropriate amount of weight. 
     
    Use the same weight for each day of the week. So, if your 12-rep-max is 
    225 pounds, your week would look like this: 
     
    ● Monday 225x7 
    ● Tuesday 225x8 
    ● Thursday 225x9 
    ● Friday 225x10 
     
    The following week, add five pounds to the bar. Your week will look like 
    this: 
     
    ● Monday 230x7 
    ● Tuesday 230x8 
    ● Thursday 230x9 
    ● Friday 230x10 
     
    Please don’t discount the power of slow, steady progression. Five pounds a 
    week adds 20 pounds to your squat each month. 
     
    Triceps and Biceps​. Alternate each day between a triceps and biceps 
    exercise. It’s probably a good idea to focus on two or maybe three biceps 
    or triceps exercises. Pick something you enjoy and that is appropriately 
    challenging. 
     
    Traps/Abs/Calves​ - Train as needed. This is a personal preference. 
     
    Progression ​-​ S
    ​ ets with no instructions… Use the same weight for each set 
    of this exercise and add weight when it makes sense. 
     
    Honestly, any style of progression will work as long as you carve it in stone 
    and follow it. This program is a general template. My hope is that it will 
    inspire you to try new things. 
     
    Back in 2009 and 2010, I created the Drunk Russian program. Training the 
    entire body five days each week was considered a scandalous concept. I 
    ran a training log on both Muscle and Brawn and Muscle & Strength. You 
    can find my old M&S log by Google searching “Steve’s Drunk Russian Log.” 
     
    If you have any questions about this program please email me at 
    [email protected]​. You can also DM me on Instagram 
    @bendthebarman. 
     
    For a custom Drunk Russian program please c ​ lick here​.  

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