23Jun/100
Week 5 for 100 Push Up Training
See the Main Article if you accidentally landed on this post.
You should feel stronger by now after finishing the previous Weeks. This time, you will be doing more sets so you will need more time for this week's workout.
Week 5
| 31-35 push ups | 36 -40 push ups | >40 push ups | |
|---|---|---|---|
| Day 1 rest 60 seconds between each set (longer if needed) |
|||
| Set 1 | 17 | 28 | 36 |
| Set 2 | 19 | 35 | 40 |
| Set 3 | 15 | 25 | 30 |
| Set 4 | 15 | 22 | 24 |
| Set 5 | max (at least 20) | max (at least 35) | max (at least 40) |
| Day 2 rest 45 seconds between each set (longer if needed) |
|||
| Set 1 | 10 | 18 | 19 |
| Set 2 | 10 | 18 | 19 |
| Set 3 | 13 | 20 | 22 |
| Set 4 | 13 | 20 | 22 |
| Set 5 | 10 | 14 | 18 |
| Set 6 | 10 | 14 | 18 |
| Set 7 | 9 | 16 | 22 |
| Set 8 | max (at least 20) | max (at least 40) | max (at least 45) |
| Day 3 rest 45 seconds between each set (longer if needed) |
|||
| Set 1 | 13 | 18 | 20 |
| Set 2 | 13 | 18 | 20 |
| Set 3 | 15 | 20 | 24 |
| Set 4 | 15 | 20 | 24 |
| Set 5 | 12 | 17 | 20 |
| Set 6 | 12 | 17 | 20 |
| Set 7 | 10 | 20 | 22 |
| Set 8 | max (at least 30) | max (at least 45) | max (at least 50) |
Take another evaluation test before proceeding for the last week, Week 6. If you think you didn't do well, feel free to repeat the sets before you take the test.
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Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6
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