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initial test: the road to one hundred situps

< 30 YEARS
RANK

30 39 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)

> 40 YEARS

numberofsitupsperformed

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


DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

week 3: pick the appropriate column depending on your latest test results
DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

upto10situps

1120situps

2130situps

upto10situps

1120situps

2130situps

2130situps

3140situps

>40situps

excellent

over76

over71

over62

SET 1

15

SET 1

14

21

SET 1

15

18

21

very good

5976

5271

4761

SET 2

18

SET 2

17

21

SET 2

18

25

27

good

5058

4651

3746

SET 3

10

SET 3

12

15

SET 3

11

19

21

2536

SET 4

10

SET 4

12

15

SET 4

11

19

21

024

SET 5

max(atleast5)

average
poor

4049
039

3845
037

max(atleast8) max(atleast14)

DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 5

max(atleast9) max(atleast17) max(atleast22)

DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1

15

SET 1

15

21

SET 2

12

18

SET 2

18

24

SET 3

15

SET 3

14

18

SET 4

15

SET 4

14

18

SET 5

max(atleast6) max(atleast10) max(atleast18)

DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 5

max(atleast11) max(atleast20) max(atleast26)

DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1

12

17

SET 1

18

24

SET 2

15

22

SET 2

12

20

25

SET 3

11

14

SET 3

15

21

SET 4

11

14

SET 4

15

21

SET 5

max(atleast8) max(atleast15) max(atleast20)

SET 5

max(atleast12) max(atleast23) max(atleast30)

SET 5

max(atleast14) max(atleast25) max(atleast30)

DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1

15

21

30

SET 2

18

28

38

SET 3

12

21

23

SET 4

12

21

23

SET 5

max(atleast18) max(atleast28) max(atleast38)

DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1

17

24

33

SET 2

20

32

42

SET 3

14

23

30

SET 4

14

23

30

SET 5

max(atleast20) max(atleast32) max(atleast45)

PROGRESS TEST

PROGRESS TEST
SET 5

PROGRESS TEST

max(atleast30) max(atleast50) max(atleast60)


35

20

SET 4

35

20

SET 3

42

27

SET 2

35

24

SET 1

45
45

SET 8
SET 7
SET 5&6

FINAL TEST

max(atleast45) max(atleast67) max(atleast75)


15
18

30
26

40
30

SET 9
SET 7&8
SET 5&6

max(atleast75) max(atleast90) max(atleast105)


21
24

27
34

33
39

50
45

DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 5

max(atleast27) max(atleast42) max(atleast54)


30

18

SET 4

30

18

SET 3

38

24

SET 2

30

21

SET 1

38
38
45

SET 3&4
SET 1&2

22
18

30
26

36
30

DAY 3
REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
SET 8
SET 7
SET 5&6
SET 3&4

max(atleast38) max(atleast60) max(atleast70)


15
15
20

24
21
30

33
27
36

SET 3&4
SET 1&2

26
20

45
33

50
39

twohundredsitups.com

DAY 3
REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
SET 9
SET 7&8
SET 5&6
SET 3&4

SteveSpeirs

max(atleast66) max(atleast80) max(atleast90)


15
21
23

27
30
35

32

thetwohundredsitupstrainingprogram

36
45

38

DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 5

max(atleast24) max(atleast38) max(atleast48)


24

15

SET 4

24

17

SET 3

33

21

SET 2

27

18

SET 1

3140situps

2130situps

32
32
38
32
>40situps

DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
week 4: pick the same column as you did in week 3

SET 1&2

15

27

30

DAY 2
REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
SET 5
SET 4
SET 3
SET 2
SET 1

max(atleast30) max(atleast52) max(atleast60)


23
23
30
26
4150situps

33
38
52
42
5160situps

36
45
60
54
>60situps

DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
week 5: pick the appropriate column depending on your latest test results

SET 1&2

21

30

33

DAY 2
REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
SET 5
SET 4
SET 3
SET 2
SET 1

max(atleast60) max(atleast75) max(atleast85)


22
30
45
38
7590situps

35
38
75
60
91110situps

45
52
85
70
>110situps

DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
week 6: pick the appropriate column depending on your latest test results