23Jun/100
Week 1 for 100 Push Up Training
See the Main Article if you accidentally landed on this post.
Based on your test result, choose from the top most columns and follow the suggested number of push ups per set.
Week 1
| up to 5 push ups | 6-10 push ups | 11-15 push ups | |
|---|---|---|---|
| Day 1 rest 60 seconds between each set (longer if needed) |
|||
| Set 1 | 2 | 6 | 10 |
| Set 2 | 3 | 6 | 12 |
| Set 3 | 2 | 4 | 7 |
| Set 4 | 2 | 4 | 7 |
| Set 5 | max (at least 3) | max (at least 5) | max (at least 9) |
| Day 2 rest 90 seconds between each set (longer if needed) |
|||
| Set 1 | 3 | 6 | 10 |
| Set 2 | 4 | 8 | 12 |
| Set 3 | 2 | 8 | 8 |
| Set 4 | 3 | 6 | 8 |
| Set 5 | max (at least 4) | max (at least 7) | max (at least 12) |
| Day 3 rest 120 seconds between each set (longer if needed) |
|||
| Set 1 | 4 | 8 | 11 |
| Set 2 | 5 | 10 | 15 |
| Set 3 | 4 | 7 | 9 |
| Set 4 | 4 | 7 | 9 |
| Set 5 | max (at least 5) | max (at least 10) | max (at least 13) |
If for some reason you have found Week 1 difficult, it would be good to repeat it. If you were able to manage well, congratulations and move on to Week 2
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Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6
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