Week 3: Building Strength and Endurance

Welcome to Week 3!

Congratulations on reaching Week 3 of the 200 Situps Training Program! You’re approaching the halfway point of your six-week challenge.

By now, you’ve completed two weeks of progressive abdominal workouts and taken your second exhaustion test.

Your latest test result determines which training column you should follow this week.

Choose Your Week 3 Training Column

Use the number of consecutive, good-form crunches you completed during your Week 2 exhaustion test:

• 21–30 repetitions: Follow Column 1.
• 31–40 repetitions: Follow Column 2.
• More than 40 repetitions: Follow Column 3.

What if you completed fewer than 21?

That’s absolutely fine. Repeat the previous week at a manageable level before progressing to Week 3. There’s no need to rush.

How to Complete Week 3

You’ll complete three workouts on nonconsecutive days, allowing time for recovery between sessions.

• Follow the repetitions in your selected column.
• Rest for 60 seconds between sets, or longer if required.
• Complete five sets during each workout.
• For Set 5, aim for at least the minimum shown while maintaining good technique.
• Stop if you experience pain or cannot maintain proper form.

Remember, our program uses controlled abdominal crunches or curl-ups rather than traditional full situps.

Review the correct exercise technique.

Your Week 3 Workouts

Use the same training column for Day 1, Day 2 and Day 3.

DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	21 – 30 situps	31 – 40 situps	> 40 situps
SET 1	15	18	21
SET 2	18	25	27
SET 3	11	19	21
SET 4	11	19	21
SET 5	max (at least 14)	max (at least 25)	max (at least 30)

DAY 2 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	21 – 30 situps	31 – 40 situps	> 40 situps
SET 1	15	21	30
SET 2	18	28	38
SET 3	12	21	23
SET 4	12	21	23
SET 5	max (at least 18)	max (at least 28)	max (at least 38)

DAY 3 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	21 – 30 situps	31 – 40 situps	> 40 situps
SET 1	17	24	33
SET 2	20	32	42
SET 3	14	23	30
SET 4	14	23	30
SET 5	max (at least 20)	max (at least 32)	max (at least 45)

Week 3 Complete — You’re Halfway There!

Congratulations on completing Week 3 of the 200 Situps Training Program!

You’ve now reached the halfway point of your six-week challenge.

If you completed all three workouts with controlled technique, you’re ready to continue building your abdominal strength and endurance.

If you found the workouts particularly challenging, don’t worry. You can repeat Week 3 before moving forward.

Ready for Week 4?

Week 4 continues the progressive training schedule, helping you build on the strength and endurance you’ve developed so far.

Continue to Week 4 of the 200 Situps Training Program →

Keep up the good work. You’re making progress one workout at a time!