week 4

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.

week 4: pick the same column as you did in week 3
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)

Ok, 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.

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