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Turkish Getup

52-Week Progression Plan

Showing workouts for 11 weights based on work capacity ordering

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Start from the beginning - recommended for most users

Progression will continue from 10×10 up to 10×10

Work Capacity Progression

Status Weight Sets Reps Workout Work Capacity Mark Complete Date
✓ Completed 12.0kg 3 1 3 × 1 36.0 Dec 21, 2025
✓ Completed 12.0kg 4 1 4 × 1 48.0 Dec 23, 2025
✓ Completed 12.0kg 5 1 5 × 1 60.0 Dec 25, 2025
→ Next 16.0kg 5 3 5 × 3 240.0
#2 16.0kg 5 5 5 × 5 400.0
#3 16.0kg 5 7 5 × 7 560.0
#4 16.0kg 5 10 5 × 10 800.0
#5 16.0kg 6 10 6 × 10 960.0
#6 16.0kg 7 10 7 × 10 1120.0
#7 16.0kg 8 10 8 × 10 1280.0
#8 16.0kg 9 10 9 × 10 1440.0
#9 16.0kg 10 10 10 × 10 1600.0
#10 18.0kg 5 3 5 × 3 270.0
#11 16.0kg 10 12 10 × 12 1920.0
#12 18.0kg 5 5 5 × 5 450.0
#13 16.0kg 10 14 10 × 14 2240.0
#14 18.0kg 5 7 5 × 7 630.0
#15 16.0kg 10 16 10 × 16 2560.0
#16 18.0kg 5 10 5 × 10 900.0
#17 16.0kg 10 18 10 × 18 2880.0
#18 18.0kg 6 10 6 × 10 1080.0
#19 16.0kg 10 20 10 × 20 3200.0
#20 18.0kg 7 10 7 × 10 1260.0
#21 18.0kg 8 10 8 × 10 1440.0
#22 18.0kg 9 10 9 × 10 1620.0
#23 18.0kg 10 10 10 × 10 1800.0
#24 20.0kg 5 3 5 × 3 300.0
#25 18.0kg 10 12 10 × 12 2160.0
#26 20.0kg 5 5 5 × 5 500.0
#27 18.0kg 10 14 10 × 14 2520.0
#28 20.0kg 5 7 5 × 7 700.0
#29 18.0kg 10 16 10 × 16 2880.0
#30 20.0kg 5 10 5 × 10 1000.0
#31 18.0kg 10 18 10 × 18 3240.0
#32 20.0kg 6 10 6 × 10 1200.0
#33 18.0kg 10 20 10 × 20 3600.0
#34 20.0kg 7 10 7 × 10 1400.0
#35 20.0kg 8 10 8 × 10 1600.0
#36 20.0kg 9 10 9 × 10 1800.0
#37 20.0kg 10 10 10 × 10 2000.0
#38 22.0kg 5 3 5 × 3 330.0
#39 20.0kg 10 12 10 × 12 2400.0
#40 22.0kg 5 5 5 × 5 550.0
#41 20.0kg 10 14 10 × 14 2800.0
#42 22.0kg 5 7 5 × 7 770.0
#43 20.0kg 10 16 10 × 16 3200.0
#44 22.0kg 5 10 5 × 10 1100.0
#45 20.0kg 10 18 10 × 18 3600.0
#46 22.0kg 6 10 6 × 10 1320.0
#47 20.0kg 10 20 10 × 20 4000.0
#48 22.0kg 7 10 7 × 10 1540.0
#49 22.0kg 8 10 8 × 10 1760.0
#50 22.0kg 9 10 9 × 10 1980.0
#51 22.0kg 10 10 10 × 10 2200.0
#52 24.0kg 5 3 5 × 3 360.0