Nice Russian progam.......

Day One

1. Squats—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x2repsx4sets, 80%x5repsx1set, 70%x6repsx1set

2. Bench Presses—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x2repsx4sets

3. Squats—60%x5repsx4sets

4. Dips—5repsx5sets
Standing Good Mornings—5repsx5sets

Day Two

1. Deadlifts Off Box—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx3sets, 80%x3repsx3sets, 90%x1repx5sets

2. Incline Bench Presses—60%x5repsx6sets

3. Sumo Deadlifts—60%x3repsx5sets

4. Weighted Sit-ups—5repsx5sets

Day Three

1. Squats—50%x5repsx1set, 60%x5repsx1set, 70%x3repsx2sets, 80%x3repsx2sets, 90%x2repsx2sets

2. Close Grip Bench Presses—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx3sets, 80%x3repsx3sets, 90%x1repx4sets, 80%x5repsx1set, 70%x7repsx1set, 60%x9repsx1set

3. Squats—50%x5repsx1set, 60%x5repsx2sets

4. Weighted Push Ups—10repsx5sets

5. Seated Good Mornings—8repsx4sets

Day Four

1. Conventional Deadlifts—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx5sets

2. Bench Presses—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx4sets

1. Rack Deadlifts (pins set at knee level)—50%x5repsx1set, 60%x5repsx1set, 70%x5repsx3sets

2. Lying Triceps Extensions—10repsx3sets

3. Hanging Leg Raises—15repsx4sets

Train four days a week. You can use one of two splits. Either use a two-on, one-off, two-on, two-off split (training on, say, Monday, Tuesday, Thursday, and Friday) or use a one-on, one-off, one-on, one-off, two-on, one-off split (training on, say, Monday, Wednesday, Friday, and Saturday). I prefer the former, though most Russians have traditionally used the latter version.

The first couple of weeks you might want to decrease the volume used on the last two workouts. After that, however, make sure you stick with the program.

This is a taxing workout program.

taken from - http://www.mikemahler.com/online-library/articles/weight-training-for-size-and-strength/from-russia-with-strength-and-power.html - very good site!!