30-Day Squat Challenge

Nine printable plans across five levels — from your first 50 air squats all the way to 100 Bulgarian split squats in a single set. Five training days a week, two rest days, hip and leg mobility built in.

Other challenges: Pushups · Situps

Not sure which level? Take the Level Test

Pick your level

LevelExerciseYou can do nowDay-30 goalPlan
Level 1 · Beginner Air squats15 air squats50 air squats Download PDF
Level 2 · Novice Air squats23 air squats75 air squats Download PDF
Level 3 · Advanced Jump squats30 jump squats100 jump squats Download PDF
Level 4A · Expert Bulgarian split squats6 Bulgarian split squats20 Bulgarian split squats Download PDF
Level 4B · Expert Bulgarian split squats11 Bulgarian split squats35 Bulgarian split squats Download PDF
Level 4C · Expert Bulgarian split squats15 Bulgarian split squats50 Bulgarian split squats Download PDF
Level 5A · Pro Bulgarian split squats20 Bulgarian split squats65 Bulgarian split squats Download PDF
Level 5B · Pro Bulgarian split squats24 Bulgarian split squats80 Bulgarian split squats Download PDF
Level 5C · Pro Bulgarian split squats30 Bulgarian split squats100 Bulgarian split squats Download PDF

Not at Level 1 yet? Build up with box squats — squat to a chair, stand back up. When you can do 15 air squats, the Level 1 plan is yours.

How every FLF challenge works

5 + 2 rhythm

Five training days, two rest days, every week. Recovery is where you actually get stronger.

Work + active rest

Training days alternate squat sets with stretch days: garland pose, pigeon pose, low lunge pose.

Progressive overload

The reps climb a little each session, so day 30 feels earned — not impossible.

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