BEGINNER, INTERMEDIATE AND ADVANCED PROGRESSION PLANS

30-DAY SQUAT PROGRESSION PLAN– INTERMEDIATE FITNESS LEVEL

500 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 some experience with body weight squatting and be able to do 30 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 – 20 squats, recover for 1-minute and do 20 squats again…DONE!

 

Day 2 – 25 squats, recover for 1-minute and do 25 squats again…DONE!

 

Day 3 – 30 squats, recover for 1-minute and do 30 squats again…DONE!

 

Day 4 – SKIP

 

Day 5 – 30 squats, recover for 1-minute and do 30 squats again…DONE!

 

Day 6 – 35 squats, recover for 1-minute and do 35 squats again…DONE!

 

Day 7 – 40 squats, recover for 1-minute and do 40 squats again…DONE!

 

Day 8 – SKIP

 

Day 9 – 40 squats, recover for 1-minute and do 40 squats again…DONE!

 

Day 10 – 45 squats, recover for 1-minute and do 45 squats again…DONE!

 

Day 11 – 50 squats, recover for 1-minute and do 50 squats again…DONE!

 

Day 12 – SKIP

 

Day 13 - 50 squats, recover for 1-minute and do 50 squats again, recover for another minute and do a final 50 squats…DONE! Total of 150 squats!!

 

Day 14 - 55 squats, recover for 1-minute and do 55 squats again, recover for another minute and do a final 55 squats…DONE! Total of 165 squats!!

 

Day 15 - 60 squats, recover for 1-minute and do 60 squats again, recover for another minute and do a final 60 squats…DONE! Total of 180 squats!!

 

Day 16 – SKIP

 

Day 17 - 60 squats, recover for 1-minute and do 60 squats again, recover for another minute and do a final 60 squats…DONE! Total of 180 squats!!

 

Day 18 - 65 squats, recover for 1-minute and do 65 squats again, recover for another minute and do a final 65 squats…DONE! Total of 195 squats!!

 

Day 19 - 70 squats, recover for 1-minute and do 70 squats again, recover for another minute and do a final 70 squats…DONE! Total of 210 squats!!

 

Day 20 – SKIP

 

Day 21 – 70 squats x 4 sets (1-minute recovery between sets) = 280 squats!!

 

Day 22 – 75 squats x 4 sets (1-minute recovery between sets) = 300 squats!!

 

Day 23 – 80 squats x 4 sets (1-minute recovery between sets) – 320 squats!!

 

Day 24 – SKIP

 

Day 25 – 80 squats x 5 sets (1-minute recovery between sets) = 400 squats!!!

 

Day 26 – 85 squats x 5 sets (1-minute recovery between sets) = 425 squats!!!

 

Day 27 – 90 squats x 5 sets (1-minute recovery between sets) = 450 squats!!!

 

Day 28 – SKIP

 

Day 29 – 90 squats x 6 sets (1-minute recovery between sets) = 540 squats!!!

 

Day 30 – 100 squats x 5 sets (1-minute recovery between sets) = 500 squats!!!