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week 3

You should be noticably stronger than you were a couple of weeks ago and able to complete considerably more squats than your initial test.

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!

week 3: pick the appropriate column depending on your latest test results
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)
Completed this workout? Go log it at Squats Logger!
Day 2
rest 60 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)
Completed this workout? Go log it at Squats Logger!
Day 3
rest 60 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 21 27
set 5 max (at least 18) max (at least 29) max (at least 40)
Completed this workout? Go log it at Squats Logger!

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 take a look at Week 4.

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