So, you’ve completed your initial test and keen to start the program? Great!
- If you managed 10 or less squats in the test, follow column 1.
- If you completed between 11 and 20 squats, column 2 is for you.
- Between 21 and 30 consecutive squats? Impressive! Column 3 is what you’re looking for.
- More than 30 squats? I would suggest starting the program on Week 3.
For example: let’s say you managed 18 squats. Looking at the second column, Day 1 begins with Set 1 (8 squats), a rest period of 60 seconds, before moving on to Set 2 (8 squats). Rest for 60 seconds and continue with Set 3 (5 squats) and Set 4 (5 squats), before finishing with Set 5 and as many consecutive squats as you can comfortably manage (at least 7, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but don’t be surprised if you experience some minor fatigue towards the end.
Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.
|
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| up to 10 squats | 11 – 20 squats | 21 – 30 squats | |
| SET 1 | 3 | 8 | 13 |
| SET 2 | 4 | 8 | 16 |
| SET 3 | 3 | 5 | 9 |
| SET 4 | 3 | 5 | 9 |
| SET 5 | max (at least 5) | max (at least 7) | max (at least 13) |
|
DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 5 | 8 | 13 |
| SET 2 | 5 | 11 | 16 |
| SET 3 | 3 | 8 | 13 |
| SET 4 | 5 | 8 | 13 |
| SET 5 | max (at least 5) | max (at least 9) | max (at least 16) |
|
DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 5 | 11 | 15 |
| SET 2 | 6 | 13 | 20 |
| SET 3 | 5 | 10 | 13 |
| SET 4 | 5 | 10 | 13 |
| SET 5 | max (at least 7) | max (at least 13) | max (at least 18) |
Hopefully you made it safely through the first week and now you’re keen to move on to Week 2. However, if for some reason you struggled with the program, I would suggest either retaking the initial test or repeating Week 1. You’ll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.
If you’re ready to move on, let’s take a look at Week 2 of the two hundred squats program.