Week 6

Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 5 again.

  • If you managed 75 – 90 situps, follow column 1.
  • If you completed between 91 & 110, column 2 is for you.
  • More than 110 consecutive situps? Tremendous! You’ll be following column 3.
week 6: pick the appropriate column depending on your latest test results
DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

75 – 90 situps 91 – 110 situps > 110 situps
SET 1 38 60 70
SET 2 45 75 85
SET 3 30 38 52
SET 4 22 35 45
SET 5 max (at least 60) max (at least 75) max (at least 85)
DAY 2

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 21 30 33
SET 2 21 30 33
SET 3 23 35 45
SET 4 23 35 45
SET 5 21 30 36
SET 6 21 30 36
SET 7 15 27 32
SET 8 15 27 32
SET 9 max (at least 66) max (at least 80) max (at least 90)
DAY 3

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 20 33 39
SET 2 20 33 39
SET 3 26 45 50
SET 4 26 45 50
SET 5 24 34 39
SET 6 24 34 39
SET 7 21 27 33
SET 8 21 27 33
SET 9 max (at least 75) max (at least 90) max (at least 105)

Well? Did you make it through Week 6? If you did; congratulations – you should be very proud of your achievements and ready for one final test.

If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?