Week 3 is now comfortably behind you and it’s time to start Week 4. Continue by following the same column of exercises as you did last week.
At the end of Week 4 it will be time to perform another exhaustion test. You should know what to do by now – simply perform as many good-form squats as you can comfortably manage. As per the end of Week 2, challenge yourself by all means, but please don’t push too hard and risk injury.
The number of squats you complete will determine at which level of the program you’ll start Week 5. Make sure you perform this test within 24-48 hours of completing Week 4.
|
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| 21-30 squats | 31 – 40 squats | > 40 squats | |
| SET 1 | 16 | 24 | 29 |
| SET 2 | 19 | 30 | 34 |
| SET 3 | 15 | 22 | 29 |
| SET 4 | 13 | 22 | 29 |
| SET 5 | max (at least 22) | max (at least 34) | max (at least 43) |
|
DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 19 | 27 | 34 |
| SET 2 | 22 | 28 | 40 |
| SET 3 | 16 | 27 | 34 |
| SET 4 | 16 | 27 | 34 |
| SET 5 | max (at least 24) | max (at least 38) | max (at least 49) |
|
DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 22 | 31 | 40 |
| SET 2 | 24 | 38 | 45 |
| SET 3 | 18 | 31 | 40 |
| SET 4 | 18 | 31 | 40 |
| SET 5 | max (at least 27) | max (at least 45) | max (at least 54) |
Okay, time for another exhaustion test which should be completed within 24-48 hours of finishing Week 4. Hopefully you’ll be feeling much stronger now than your initial test 4 weeks ago. Make a note of how many squats you complete, and move on to Week 5.
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