Trainings for your legs

101-125 Squats

If you've done 101 - 125 squats in the test
Day 1
60 seconds (or more) between sets
Day 4
60 seconds (or more) between sets
set 1 32 set 1 34
set 2 32 set 2 34
set 3 30 set 3 34
set 4 30 set 4 36
set 5 max (minimum 32) set 5 max (minimum 36)
Minimum 1 day break Minimum 1 day break
Day 2
60 seconds (or more) between sets
Day 5
60 seconds (or more) between sets
set 1 32 set 1 36
set 2 32 set 2 36
set 3 32 set 3 34
set 4 32 set 4 34
set 5 max (minimum 34) set 5 max (minimum 36)
Minimum 1 day break Minimum 1 day break
Day 3
60 seconds (or more) between sets
Day 6
60 seconds (or more) between sets
set 1 34 set 1 36
set 2 32 set 2 36
set 3 32 set 3 36
set 4 34 set 4 34
set 5 max (minimum 36) set 5 max (minimum 38)
Minimum 2 day break Minimum 2 day break

Spotlight on Squats: A Glimpse of Squat Exercises in Cinema

From Rocky Balboa’s vigorous training sessions to the regimented military fitness regimes portrayed in war films, the squat exercise often makes a cameo in various movies. Squats, being a quintessential representation of strength and endurance, often serve as a cinematic tool to portray a character's grit, determination, or physical prowess. In this discussion, we take a closer look at some films where the squat exercise is featured, highlighting its role in accentuating certain thematic elements within the narrative.

Squats as a Symbol of Determination

In the world of cinema, the squat exercise often symbolizes determination, resilience, and hard work. This symbolic representation can be seen in various films where characters are portrayed engaging in squat exercises as part of their training regimen. Let's explore some notable examples:

  • Rocky (1976): In this iconic film, Sylvester Stallone’s character Rocky Balboa undergoes a grueling training regime to prepare for a boxing match. Although the squat is not explicitly shown, the training montage showcases various exercises that are fundamentally linked to the benefits of squats, emphasizing lower body strength and endurance.
  • G.I. Jane (1997): This film showcases Demi Moore as Lieutenant Jordan O'Neil, the first woman to undergo training in the U.S. Navy SEALs. The movie features intense physical training scenes where squats, among other exercises, are depicted to illustrate the rigorous training regime.

Squats in Military Training Sequences

Squats often make an appearance in films that portray military training sequences, highlighting the physical prowess and endurance required in the armed forces. Here are a few examples:

  • Full Metal Jacket (1987): Directed by Stanley Kubrick, this film offers a glimpse into the harsh training regimes of the U.S. Marine Corps, where squat exercises are part of the regimen to build physical strength and endurance.
  • An Officer and a Gentleman (1982): This drama showcases the training of U.S. Navy aviation officers, with various scenes depicting physical training sessions, including exercises akin to squats, illustrating the emphasis on building lower body strength.

Squats in Documentaries and Biopics

Documentaries and biopics, aiming to portray real-life narratives, often incorporate scenes showcasing squat exercises to depict the authentic training regimes of athletes or individuals undergoing physical transformations. Some examples include:

  • Pumping Iron (1977): This documentary showcases the world of professional bodybuilding, featuring Arnold Schwarzenegger and Lou Ferrigno. It offers a behind-the-scenes look into their training routines, where squats are prominently featured as a fundamental exercise for building muscle mass and strength.
  • The Fighter (2010): In this biographical sports drama, Christian Bale's character Dicky Eklund is shown undergoing training regimes that include squat exercises, highlighting their role in building a boxer’s strength and endurance.

Squats in Modern Cinema

Modern cinema continues to feature squat exercises, usually within narratives focusing on personal growth, transformation, or the demonstration of physical prowess. These scenes often utilize squats as a narrative tool to depict a character's journey of personal development and growth. Let’s consider a few examples:

  • Million Dollar Baby (2004): In this critically acclaimed film, Hilary Swank portrays a character who takes up boxing, undergoing a rigorous training regimen that includes squat exercises, showcasing her journey towards becoming a professional boxer.
  • Southpaw (2015): Jake Gyllenhaal's character, a professional boxer, is seen performing squat exercises as part of his training regime, showcasing the emphasis on building lower body strength for improved performance in the ring.


In conclusion, the representation of squat exercises in films spans various genres and narratives, serving as a potent symbol of strength, determination, and resilience. Whether it's in the portrayal of athletes undergoing rigorous training or soldiers preparing for battle, squat exercises often take a central role, showcasing the physical and mental grit required in these professions.

Cinematic representations of squats not only highlight the physical prowess of characters but also often symbolize personal growth and transformation. As a narrative tool, squats serve to accentuate a character's journey of overcoming obstacles and achieving their goals, making it a popular choice in films focusing on personal narratives of growth and triumph.

From the iconic training montages in Rocky to the modern representations in films like Million Dollar Baby and South