BEGINNER, INTERMEDIATE AND ADVANCED PROGRESSION PLANS

Click here for intermediate or advanced

 

30-DAY SQUAT PROGRESSION PLAN– BEGINNER FITNESS LEVEL

150 SQUATS PER WORKOUT BY DAY 30!

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This progression list was developed for individuals who would like to safely increase overall squat quantity in 30-days. You must first watch the video on proper squat form or consult with Andre Turan about improving form prior to engaging in the routine.

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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 REPETITIONS.  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.

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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. 

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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. 

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

 

Day 2 – 10 squats, recover for 1-minute and do 10 squats again…DONE!

 

Day 3 – 11 squats, recover for 1-minute and do 11 squats again…DONE!

 

Day 4 – SKIP

 

Day 5 – 11 squats, recover for 1-minute and do 11 squats again…DONE!

 

Day 6 – 12 squats, recover for 1-minute and do 12 squats again…DONE!

 

Day 7 – 13 squats, recover for 1-minute and do 13 squats again…DONE!

 

Day 8 – SKIP

 

Day 9 – 13 squats, recover for 1-minute and do 13 squats again…DONE!

 

Day 10 – 14 squats, recover for 1-minute and do 14 squats again…DONE!

 

Day 11 – 15 squats, recover for 1-minute and do 15 squats again…DONE!

 

Day 12 – SKIP

 

Day 13 - 15 squats, recover for 1-minute and do 15 squats again, recover for another minute and do a final 15 squats…DONE! Total of 45 squats!!

 

Day 14 - 16 squats, recover for 1-minute and do 16 squats again, recover for another minute and do a final 16 squats…DONE! Total of 48 squats!!

 

Day 15 - 17 squats, recover for 1-minute and do 17 squats again, recover for another minute and do a final 17 squats…DONE! Total of 51 squats!!

 

Day 16 – SKIP

 

Day 17 - 17 squats, recover for 1-minute and do 17 squats again, recover for another minute and do a final 17 squats…DONE! Total of 51 squats!!

 

Day 18 - 18 squats, recover for 1-minute and do 18 squats again, recover for another minute and do a final 18 squats…DONE! Total of 54 squats!!

 

Day 19 - 19 squats, recover for 1-minute and do 19 squats again, recover for another minute and do a final 19 squats…DONE! Total of 57 squats!!

 

Day 20 – SKIP

 

Day 21 – 19 squats x 4 sets (1-minute recovery between sets) = 76 squats!!

 

Day 22 – 20 squats x 4 sets (1-minute recovery between sets) = 80 squats!!

 

Day 23 – 21 squats x 4 sets (1-minute recovery between sets) – 84 squats!!

 

Day 24 – SKIP

 

Day 25 – 21 squats x 5 sets (1-minute recovery between sets) = 105 squats!!!

 

Day 26 – 22 squats x 5 sets (1-minute recovery between sets) = 110 squats!!!

 

Day 27 – 23 squats x 5 sets (1-minute recovery between sets) = 114 squats!!!

 

Day 28 – SKIP

 

Day 29 – 23 squats x 6 sets (1-minute recovery between sets) = 138 squats!!!

 

Day 30 – 25 squats x 6 sets (1-minute recovery between sets) = 150 squats!!!!

Intermediate

Advanced

SQUATTING