Week 3 is now comfortably behind you and it’s time to start Week 4. Continue by following the same column of exercises as you did last week.
At the end of Week 4 it will be time to perform another exhaustion test. You should know what to do by now – simply perform as many good-form lunges as you can comfortably manage. As per the end of Week 2, challenge yourself by all means, but please don’t push too hard and risk injury.
The number of lunges you complete will determine at which level of the program you’ll start Week 5. Make sure you perform this test within 24-48 hours of completing Week 4.
|
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| 21-30 lunges | 31 – 40 lunges | > 40 lunges | |
| SET 1 | 18L | 26L | 32L |
| SET 2 | 18R | 26R | 32R |
| SET 3 | 12L | 20L | 27L |
| SET 4 | 12R | 20R | 27R |
| SET 5 | max (at least 20A) | max (at least 32A) | max (at least 40A) |
|
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 20L | 28L | 35L |
| SET 2 | 20R | 28R | 35R |
| SET 3 | 14L | 22L | 30L |
| SET 4 | 14R | 22R | 30R |
| SET 5 | max (at least 23A) | max (at least 36A) | max (at least 46A) |
|
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 22L | 32L | 38L |
| SET 2 | 22R | 32R | 38R |
| SET 3 | 18L | 24L | 33L |
| SET 4 | 18R | 24R | 33R |
| SET 5 | max (at least 26A) | max (at least 42A) | max (at least 52A) |
| L = left leg lunge R = right leg lunge A = alternate leg lunge (e.g. 4A = left, right, left, right) |
|||
Okay, time for another exhaustion test. You should be feeling much stronger now than your initial test 4 weeks ago. Make a note of how many lunges you complete, then move on to Week 5.