Depending on the results of your latest test, continue with the appropriate week and column.
Note, if you weren’t able to manage 75 squats, be sure to repeat Week 5.
- If you managed 75 – 90 squats, follow column 1.
- If you completed between 91 & 110, column 2 is for you.
- More than 110 consecutive squats? Tremendous! You’ll be following column 3.
|
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| 75-90 squats | 91 – 110 squats | > 110 squats | |
| SET 1 | 34 | 54 | 63 |
| SET 2 | 40 | 67 | 76 |
| SET 3 | 27 | 34 | 47 |
| SET 4 | 20 | 31 | 40 |
| SET 5 | max (at least 54) | max (at least 67) | max (at least 76) |
|
DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 19 | 27 | 30 |
| SET 2 | 19 | 27 | 30 |
| SET 3 | 21 | 31 | 40 |
| SET 4 | 21 | 31 | 40 |
| SET 5 | 19 | 27 | 32 |
| SET 6 | 19 | 27 | 32 |
| SET 7 | 13 | 24 | 29 |
| SET 8 | 13 | 24 | 29 |
| SET 9 | max (at least 59) | max (at least 72) | max (at least 81) |
|
DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 18 | 30 | 35 |
| SET 2 | 18 | 30 | 35 |
| SET 3 | 23 | 40 | 45 |
| SET 4 | 23 | 40 | 45 |
| SET 5 | 22 | 31 | 35 |
| SET 6 | 22 | 31 | 35 |
| SET 7 | 19 | 24 | 30 |
| SET 8 | 19 | 24 | 30 |
| SET 9 | max (at least 67) | max (at least 81) | max (at least 100) |
Well? Did you make it through Week 6? If you did; congratulations – you should be very proud of your achievements and ready for one final test.
If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?