Depending on the results of your latest test, continue with the appropriate week and column, even if it means you have to complete Week 3 or Week 4 again.
- If you managed 41 – 50 squats, follow column 1.
- If you completed between 51 & 60, column 2 is for you.
- More than 60 consecutive squats? Great work! You’ll be following column 3.
|
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| 41-50 squats | 51 – 60 squats | > 60 squats | |
| SET 1 | 23 | 38 | 49 |
| SET 2 | 27 | 47 | 54 |
| SET 3 | 21 | 34 | 40 |
| SET 4 | 21 | 30 | 32 |
| SET 5 | max (at least 27) | max (at least 47) | max (at least 54) |
|
DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 13 | 24 | 27 |
| SET 2 | 13 | 24 | 27 |
| SET 3 | 18 | 27 | 32 |
| SET 4 | 18 | 27 | 32 |
| SET 5 | 13 | 19 | 24 |
| SET 6 | 13 | 19 | 24 |
| SET 7 | 13 | 22 | 30 |
| SET 8 | max (at least 34) | max (at least 54) | max (at least 63) |
|
DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 16 | 23 | 27 |
| SET 2 | 16 | 23 | 27 |
| SET 3 | 20 | 27 | 32 |
| SET 4 | 20 | 27 | 32 |
| SET 5 | 16 | 23 | 27 |
| SET 6 | 16 | 23 | 27 |
| SET 7 | 13 | 27 | 36 |
| SET 8 | max (at least 40) | max (at least 60) | max (at least 67) |
Surprise, surprise, it’s time for another exhaustion test. Week 5 was a tough one, and if you’ve made it this far, you’re getting close to reaching your goal. If you’re able to perform more than 75 consecutive squats, feel free to move on to Week 6. Couldn’t quite manage 75? No problem, just repeat the week and you should be ready to go after another three workout days. Good luck!