You should be noticeably stronger than you were a couple of weeks ago and able to complete considerably more squats than your initial test.
- If you managed 21 – 30 squats in the latest test, follow column 1.
- If you completed between 31 & 40, column 2 is for you.
- More than 40 consecutive squats? Excellent! You’ll be following column 3.
If you’re struggling with the program, don’t lose heart. Some people will still be doing less than 21 consecutive squats, but this is ok. Just repeat the week you struggled with until you’re strong enough to move on to the next level – it will definitely be worth your while!
|
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| 21-30 squats | 31 – 40 squats | > 40 squats | |
| SET 1 | 13 | 16 | 19 |
| SET 2 | 16 | 22 | 24 |
| SET 3 | 10 | 17 | 19 |
| SET 4 | 10 | 17 | 19 |
| SET 5 | max (at least 13) | max (at least 22) | max (at least 27) |
|
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 13 | 19 | 27 |
| SET 2 | 16 | 25 | 34 |
| SET 3 | 11 | 19 | 21 |
| SET 4 | 11 | 19 | 21 |
| SET 5 | max (at least 16) | max (at least 25) | max (at least 34) |
|
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 15 | 22 | 30 |
| SET 2 | 18 | 29 | 38 |
| SET 3 | 13 | 20 | 27 |
| SET 4 | 13 | 20 | 27 |
| SET 5 | max (at least 18) | max (at least 29) | max (at least 40) |
Hopefully you made it safely through the third week and you’re ready to move on to Week 4. Keep up the great work – you’re halfway through the program and well on your way to performing two hundred consecutive squats.
Let’s continue with the program and take a look at Week 4.