Depending on the results of your latest test, continue with the appropriate week and column, even if it means you have to complete Week 3 or Week 4 again.
- If you managed 40 – 45 dips, follow column 1.
- If you completed between 46 & 52, column 2 is for you.
- More than 52 consecutive dips? Great work! You’ll be following column 3.
|
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| 40-45 dips | 46 – 52 dips | > 52 dips | |
| SET 1 | 22 | 36 | 46 |
| SET 2 | 24 | 45 | 52 |
| SET 3 | 19 | 32 | 39 |
| SET 4 | 19 | 28 | 31 |
| SET 5 | max (at least 26) | max (at least 45) | max (at least 52) |
|
DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 13 | 23 | 24 |
| SET 2 | 13 | 23 | 24 |
| SET 3 | 17 | 26 | 28 |
| SET 4 | 17 | 26 | 28 |
| SET 5 | 13 | 18 | 23 |
| SET 6 | 13 | 18 | 23 |
| SET 7 | 12 | 20 | 28 |
| SET 8 | max (at least 32) | max (at least 52) | max (at least 58) |
|
DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 17 | 23 | 26 |
| SET 2 | 17 | 23 | 26 |
| SET 3 | 19 | 26 | 31 |
| SET 4 | 19 | 26 | 31 |
| SET 5 | 15 | 22 | 26 |
| SET 6 | 15 | 22 | 26 |
| SET 7 | 13 | 26 | 28 |
| SET 8 | max (at least 39) | max (at least 58) | max (at least 65) |
Surprise, surprise, it’s time for another exhaustion test. Week 5 was a tough one, and if you’ve made it this far, you’re getting close to reaching your goal. If you’re able to perform more than 60 consecutive dips, feel free to move on to Week 6. Couldn’t quite manage 60? No problem, just repeat the week and you should be ready to go after another three workout days. Good luck!