Week 2

Week 1 should now be comfortably behind you and it’s time to start Week 2 of the two hundred squats program. Continue by following the same column of exercises as you did in Week 1. Don’t cut any corners, but feel free to take a little more rest between each level if you need to. It’s also important to be well hydrated before you start each workout.

At the end of Week 2 it will be time to check your strength and perform an exhaustion test. In simple terms, perform as many good-form squats as you can comfortably manage. Stress your leg muscles by all means, but please don’t go beyond the pain barrier – if in doubt, listen to your body. The number of squats you complete will determine at which level of the program you’ll start Week 3. Perform this test within 24-48 hours of completing Week 2. As a general rule of thumb, if you’re working out on Monday, Wednesday and Friday, a good time to take the test is on Saturday afternoon. This allows enough recovery time from the Friday workout, but also gives you plenty of rest before starting the next stage of the plan on Monday. Good luck!

week 2: pick the same column as you did in week 1

DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	up to 10 squats	11 – 20 squats	21 – 30 squats
SET 1	6	13	19
SET 2	8	15	19
SET 3	5	11	13
SET 4	5	11	13
SET 5	max (at least 8)	max (at least 15)	max (at least 20)

DAY 2 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	6	13	19
SET 2	8	16	22
SET 3	5	13	16
SET 4	5	13	16
SET 5	max (at least 10)	max (at least 18)	max (at least 23)

 

DAY 3 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	7	16	22
SET 2	11	18	22
SET 3	7	13	19
SET 4	7	13	19
SET 5	max (at least 11)	max (at least 21)	max (at least 27)

Don’t forget, now you’ve completed Week 2, it’s time to take an exhaustion test. Perform as many good-form squats as you can comfortably manage. Make a note of how many squats you complete, and move on to Week 3. Hope you’re ready for the next level!

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