week 4: pick the same column as you did in week 3 week 5: pick the appropriate column depending on your

ding on your latest test results week 6: pick the appropriate column depending on your latest test results
DAY 1 DAY 1
DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
41 - 50 lunges 51 - 60 lunges > 60 lunges 60 - 65 lunges 66 - 78 lunges > 79 lunges
21 - 30 lunges 31 - 40 lunges > 40 lunges
SET 1 24L 38L 46L SET 1 36L 50L 52L
SET 1 18L 26L 32L SET 2 24R 38R 46R SET 2 36R 50R 52R
SET 2 SET 3 18L 30L 36L
18R 26R 32R SET 3 26L 32L 46L
SET 4 18R 30R 36R
SET 3 12L 20L 27L SET 4 26R 32R 46R
SET 5 max (at least 26A) max (at least 45A) max (at least 52A)
SET 4 DAY 2 SET 5 max (at least 52A) max (at least 65A) max (at least 70A)
12R 20R 27R
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) DAY 2
SET 5 max (at least 20A) max (at least 32A) max (at least 40A) REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUI RED)
SET 1 13L 23L 26L
DAY 2 SET 2 13R 23R 26R SET 1 18L 26L 30L
REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 3 SET 2 18R 26R 30R
15L 26L 30L
SET 1 20L 28L 35L SET 4 15R 26R 30R SET 3 20L 30L 36L
SET 4 20R 30R 36R
the two hundred lunges training program
SET 2 20R 28R 35R SET 5 13L 18L 23L
SET 5 18L 26L 30L
SET 6 13R 18R 23R
SET 3 14L 22L 30L SET 6 18R 26R 30R
SET 7 12A 20A 28A
SET 4 14R 22R 30R SET 7 14A 22A 26A
SET 8 max (at least 32A) max (at least 52A) max (at least 58A) Steve Speirs
SET 8 max (at least 57A) max (at least 69A) max (at least 75A)
SET 5 max (at least 23A) max (at least 36A) max (at least 46A) DAY 3
DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED ) twohundredlunges.com
DAY 3 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUI RED)
REST 120 SECONDS BET WEEN EACH SET (LONGE R IF REQUIRED) SET 1 17L 25L 28L
SET 1 20L 30L 34L
SET 2 17R 25R 28R
SET 1 22L 32L 38L SET 2 20R 30R 34R
SET 3 19L 27L 32L
SET 2 22R 32R 38R SET 3 22L 32L 38L
SET 4 19R 27R 32R SET 4 22R 32R 38R
SET 3 18L 24L 33L SET 5 15L 20L 24L SET 5 20L 30L 34L
SET 4 18R 24R 33R SET 6 15R 20R 24R SET 6 20R 30R 34R
SET 5 max (at least 26A) max (at least 42A) max (at least 52A) SET 7 14A 24A 30A SET 7 18A 24A 28A
SET 8 max (at least 39A) max (at least 58A) max (at least 65A) SET 8 max (at least 65A) max (at least 70A) max (at least 80A)
PROGRESS TEST
PROGRESS TEST FI NAL TEST
PROGRESS TEST
max (at least 17A) max (at least 27A) max (at least 36A) SET 5 max (at least 10A) max (at least 18A) max (at least 25A) SET 5 max (at least 10A) max (at least 14A) max (at least 6A) SET 5
24R 20R 11R SET 4 16R 12R 8R SET 4 12R 9R 6R SET 4
24L 20L 11L SET 3 16L 12L 8L SET 3 12L 9L 6L SET 3
30R 24R 17R SET 2 20R 15R 7R SET 2 14R 10R 5R SET 2
30L 24L 17L SET 1 20L 15L 7L SET 1 14L 10L 5L SET 1
REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED ) REST 120 SECONDS BETWEE N EACH SET (LONGER I F REQUIRED) REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED)
DAY 3 DAY 3 DAY 3
max (at least 15A) max (at least 24A) max (at least 32A) SET 5 max (at least 15A) max (at least 20A) max (at least 6A) SET 5 max (at least 12A) max (at least 8A) max (at least 6A) SET 5
18R 18R 10R SET 4 14R 10R 7R SET 4 10R 8R 5R SET 4
18L 18L 10L SET 3 14L 10L 7L SET 3 10L 8L 5L SET 3
26R 22R 15R SET 2 18R 12R 6R SET 2 12R 9R 4R SET 2
26L 22L 15L SET 1 18L 12L 6L SET 1 12L 9L 4L SET 1
REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
DAY 2 DAY 2 DAY 2
0 - 14 0 - 19 0 - 24 1
max (at least 13A) max (at least 22A) max (at least 26A) SET 5 max (at least 10A) max (at least 18A) max (at least 6A) SET 5 max (at least 10A) max (at least 6A) max (at least 4A) SET 5
15 - 24 20 - 29 25 - 34 2
18R 16R 9R SET 4 12R 9R 6R SET 4 9R 5R 4R SET 4
18L 16L 9L 12L 9L 6L 9L 5L 4L 25 - 39 30 - 44 35 - 49 3
SET 3 SET 3 SET 3
22R 20R 13R SET 2 16R 10R 5R SET 2 12R 6R 3R SET 2 40 - 60 45 - 65 50 - 70 4
22L 20L 13L SET 1 16L 10L 5L SET 1 12L 6L 3L SET 1 OVER 60 OVER 65 OVER 70 5
> 40 lunges 31 - 40 lunges 21 - 30 lunges 14 - 26 lunges 7 - 13 lunges up to 6 lunges 14 - 26 lunges 7 - 13 lunges up to 6 lunges number of lunges performed RANK
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) > 40 YEARS 30 - 40 YEARS < 30 YEARS
DAY 1 DAY 1 DAY 1
week 3: pick the appropriate column depending on your latest test results week 2: pick the same column as you did in week 1 week 1: pick the appropriate column depending on your initial test results initial test: the road to two hundred lunges