🏋️ Soviet Strength Workout A: Squat + Press
Workout Code: A
The Workout
| Exercise | Sets | Reps | Load | Upper Body | Lower Body | Core |
|---|---|---|---|---|---|---|
| Back Squat | 5 | 5 | 75-80% 1RM | Upper back, Lower back | Quads, Glutes, Hamstrings | Stabilization |
| Overhead Press | 5 | 5 | — | Shoulders, Triceps, Upper chest | — | Anti-extension |
| Pull-Ups | 5 | AMRAP | — | Lats, Biceps, Forearms | — | Stabilization |
| Plank | 3 | 60-90s | — | Lower back | Glutes | Abs, Obliques |
| Push-Ups | 5 | 10 | — | Chest, Triceps, Shoulders | Lower back | Abs, Obliques |
| Tibialis Raise (Optional) | 3 | 30 | — | — | Tibialis anterior, Shins | — |
Progression
Add +2.5 kg each week if all sets are completed with good form.