BEGINNER, INTERMEDIATE AND ADVANCED PROGRESSION PLANS

30-DAY SQUAT PROGRESSION PLAN– ADVANCED FITNESS LEVEL

1000 SQUATS PER WORKOUT BY DAY 30!

This progression list was developed for individuals who would like to safely increase overall squat quantity in 30-days. You must already have substantial experience with body weight squatting and be able to do 100 consecutive squats without strain in order to qualify for this level.

It is crucial to follow this progression list as it is written even if you feel like you can do more.  DO NOT GO BEYOND THE SUGGESTED REPITITIONS.  The muscles might adapt quickly but the tendons involved in squatting need more time.  This progression list was mainly developed for protection of the tendons surrounding the knee joint.

This training was developed for progress to be attained during individual training sessions.  Do not practice this routine more than once per day!

If you feel that you need extra recovery:  For each additional recovery day that you take you must add days to the end of your progress.  For example; if you take an extra day for recovery, you will complete the program in 31 days instead of 30 days. 

If you take 2 ‘additional’ consecutive days of recovery (total of 3 days off) , revert to the number of squats recommended 1-week prior to taking the three days off. 

If you take more than 3 days off, start the program over from day #1 or attempt a training level that you feel is manageable without strain.

 

Day 1 – 50 squats, recover for 1-minute and do 50 squats again…DONE!

 

Day 2 – 75 squats, recover for 1-minute and do 75 squats again…DONE!

 

Day 3 – 75 squats, recover for 1-minute and do 75 squats again…DONE!

 

Day 4 – SKIP

 

Day 5 – 75 squats, recover for 1-minute and do 75 squats again…DONE!

 

Day 6 – 100 squats, recover for 1-minute and do 100 squats again…DONE!

 

Day 7 – 100 squats, recover for 1-minute and do 100 squats again…DONE!

 

Day 8 – SKIP

 

Day 9 – 125 squats, recover for 1-minute and do 125 squats again…DONE!

 

Day 10 – 125 squats, recover for 1-minute and do 125 squats again…DONE!

 

Day 11 – 150 squats, recover for 1-minute and do 150 squats again…DONE!

 

Day 12 – SKIP

 

Day 13 - 100 squats, recover for 1-minute and do 100 squats again, recover for another minute and do a final 100 squats…DONE! Total of 300 squats!!

 

Day 14 - 100 squats, recover for 1-minute and do 100 squats again, recover for another minute and do a final 100 squats…DONE! Total of 300 squats!!

 

Day 15 - 125 squats, recover for 1-minute and do 125 squats again, recover for another minute and do a final 125 squats…DONE! Total of 375 squats!!

 

Day 16 – SKIP

 

Day 17 - 125 squats, recover for 1-minute and do 125 squats again, recover for another minute and do a final 125 squats…DONE! Total of 375 squats!!

 

Day 18 – 150  squats, recover for 1-minute and do 150 squats again, recover for another minute and do a final 150 squats…DONE! Total of 450 squats!!

 

Day 19 - 150 squats, recover for 1-minute and do 150 squats again, recover for another minute and do a final 150 squats…DONE! Total of 450 squats!!

 

Day 20 – SKIP

 

Day 21 – 100 squats x 4 sets (1-minute recovery between sets) = 400 squats!!

 

Day 22 – 125 squats x 4 sets (1-minute recovery between sets) = 500 squats!!

 

Day 23 – 150 squats x 4 sets (1-minute recovery between sets) – 600 squats!!

 

Day 24 – SKIP

 

Day 25 – 75 squats x 5 sets (1-minute recovery between sets) = 375 squats!!!

 

Day 26 – 100 squats x 5 sets (1-minute recovery between sets) =  500 squats!!!

 

Day 27 – 150 squats x 5 sets (1-minute recovery between sets) = 750 squats!!!

 

Day 28 – SKIP

 

Day 29 – 150 squats x 6 sets (1-minute recovery between sets) = 900 squats!!!

 

Day 30 – 100 squats x 10 sets (1-minute recovery between sets) = 1000 squats!!!