Soviet Strength Workout C: Front Squat + Power
The Workout
| Exercise | Sets | Reps | Load | Upper Body | Lower Body | Core |
|---|---|---|---|---|---|---|
| Front Squat | 6 | 3 | - | Upper back | Quads, Glutes, Hamstrings | Bracing |
| Push Press | 5 | 3 | - | Shoulders, Triceps, Upper back | Quads, Glutes | Stabilization |
| Chin-Ups | 5 | AMRAP | - | Lats, Biceps, Forearms | - | Stabilization |
| Farmer's Carries | 4 | 30-40m | - | Traps, Shoulders, Forearms | Glutes, Legs | Bracing |
| Kettlebell Swings | 5 | 10 | - | Upper back, Lats, Shoulders, Lower back | Glutes, Hamstrings | Bracing |
Progression
Use wave progression for variety:
- Week 1: 5x5 @ 75%
- Week 2: 6x4 @ 80%
- Week 3: 8x3 @ 85%
- Week 4: Deload @ 50–60%
Repeat the cycle at a heavier weight after each deload.