200squats Color

initial test: the road to two hundred squats
< 30 YEARS
RANK
30 - 39 YEARS
> 40 YEARS
week 1: pick the appropriate column depending on your initial test results
DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
number of squats performed
week 2: pick the same column as you did in week 1

DAY 1
week 3: pick the appropriate column depending on your latest test results
DAY 1
up to 10 squats
11 - 20 squats
21 - 30 squats
up to 10 squats
11 - 20 squats
21 - 30 squats
21 - 30 squats
31 - 40 squats
> 40 squats
e x c e l l e nt
over 49
over 41
over 31
SET 1
13
SET 1
13
19
SET 1
13
16
19
v er y go o d
44 - 49
36 - 41
26 - 31
SET 2
16
SET 2
15
19
SET 2
16
22
24
good
36 - 43
28 - 35
20 - 25
SET 3
SET 3
11
13
SET 3
10
17
19
SET 4
SET 4
11
13
SET 4
10
17
19
SET 5
max (at least 5)
max (at least 7)
max (at least 13)
SET 5
max (at least 8)
a v er a g e
0 - 25
19 - 27
0 - 19
15 - 19
0 - 15
DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
max (at least 15) max (at least 20)
DAY 2
REST 60 SECONDS BETWEEN EA CH SET (LONGER IF REQUIRED)
SET 5
max (at least 13) max (at least 22) max (at least 27)
DAY 2
SET 1
13
SET 1
13
19
SET 1
13
19
27
SET 2
11
16
SET 2
16
22
SET 2
16
25
34
SET 3
13
SET 3
13
16
SET 3
11
19
21
SET 4
13
SET 4
13
16
SET 4
11
19
21
SET 5
max (at least 5)
max (at least 9)
max (at least 16)
SET 5
DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1
DAY 3
SET 5
DAY 3
15
SET 1
16
22
SET 1
15
22
30
13
20
SET 2
11
18
22
SET 2
18
29
38
10
13
SET 3
13
19
SET 3
13
20
27
SET 4
10
13
SET 4
13
19
SET 4
13
21
27
SET 5
max (at least 7)
SET 2
SET 3
11
SET 5
SET 5
PROGRESS TEST
PROGRESS TEST
SET 5
PROGRESS TEST
31
18
SET 4
31
18
SET 3
38
24
SET 2
31
22
SET 1
40
40
45
40
DAY 3
SET 5
27
16
SET 4
27
16
SET 3
34
22
SET 2
27
19
SET 1
34
34
40
34
DAY 2
SET 5
22
13
SET 4
22
15
SET 3
30
19
SET 2
24
16
SET 1
31 - 40 squats
21 - 30 squats
29
29
34
29
> 40 squats
DAY 1
week 4: pick the same column as you did in week 3
SET 8
SET 7
SET 5&6
SET 3&4
SET 1&2
FINAL TEST
13
16
20
16
27
23
27
23
36
27
32
27
DAY 3
SET 8
SET 7
SET 5&6
13
13
22
19
27
18
SET 3&4
24
13
SET 1&2
30
24
32
27
DAY 2
SET 5
SET 4
SET 3
SET 2
SET 1
21
21
27
23
41 - 50 squats
30
34
47
38
51 - 60 squats
32
40
54
49
> 60 squats
DAY 1
SET 9
SET 7&8
SET 5&6
SET 3&4
SET 1&2
19
22
23
18
24
31
40
30
30
35
45
35
DAY 3
SET 9
SET 7&8
SET 5&6
SET 3&4
SET 1&2

13
19
21
19
24
27
31
27
SET 4
SET 3
SET 2
SET 1

20
27
40
34
75 - 90 squats
31
34
67
54
91 - 110 squats
Steve Speirs
max (at least 81)

29
32
40
30
DAY 2
SET 5
twohundredsquats.com
max (at least 76)

40
47
76
63
> 110 squats
DAY 1
the two hundred squats training program
poor
26 - 35

200squats Color

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200squats Color

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initial test: the road to two hundred squats

number of squats performed

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

max (at least 5)

max (at least 7)

max (at least 13)

max (at least 8)

max (at least 15) max (at least 20)

max (at least 5)

max (at least 9)

max (at least 16)

max (at least 7)

max (at least 13) max (at least 18)

max (at least 59) max (at least 72)

max (at least 54) max (at least 67)

max (at least 81)

max (at least 76)

the two hundred squats training program

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