100 Pushups

from hundredpushups.com

Weeks

• Week 1
  • Day 1
  • Day 2
  • Day 3
• Week 2
  • Day 1
  • Day 2
  • Day 3
• Week 3
  • Day 1
  • Day 2
  • Day 3
• Week 4
  • Day 1
  • Day 2
  • Day 3
• Week 5
  • Day 1
  • Day 2
  • Day 3
• Week 6
  • Day 1
  • Day 2
  • Day 3

Week 1

Week 1: Day 1

Rest: 60s

Total: ~4min

Pushups	<5	6-10	11-20
Set 1	2	6	10
Set 2	3	6	12
Set 3	2	4	7
Set 4	2	4	7
Set 5	3+	5+	9+

---

Week 1: Day 2

Rest: 60s

Total: ~5min

Pushups	<5	6-10	11-20
Set 1	3	6	10
Set 2	4	8	12
Set 3	2	6	8
Set 4	3	6	8
Set 5	4+	7+	12+

---

Week 1: Day 3

Rest: 60s

Total: ~5min

Pushups	<5	6-10	11-20
Set 1	4	8	11
Set 2	5	10	15
Set 3	4	7	9
Set 4	4	7	9
Set 5	5+	10+	13+

---

Week 2

Week 2: Day 1

Rest: 60s

Total: ~5min

Pushups	<5	6-10	11-20
Set 1	4	9	14
Set 2	6	11	14
Set 3	4	8	10
Set 4	4	8	10
Set 5	6+	11+	15+

---

Week 2: Day 2

Rest: 90s

Total: ~7min

Pushups	<5	6-10	11-20
Set 1	5	10	14
Set 2	6	12	16
Set 3	4	9	12
Set 4	4	9	12
Set 5	7+	13+	17+

---

Week 2: Day 3

Rest: 120s

Total: ~9min

Pushups	<5	6-10	11-20
Set 1	5	12	16
Set 2	7	13	17
Set 3	5	10	14
Set 4	5	10	14
Set 5	8+	15+	20+

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Do exhaustion test at the end of this week

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Week 3

Week 3: Day 1

Rest: 60s

Total: ~6min

Pushups	16-20	21-25	>25
Set 1	10	12	14
Set 2	12	17	18
Set 3	7	13	14
Set 4	7	13	14
Set 5	9+	17+	20+

---

Week 3: Day 2

Rest: 90s

Total: ~8min

Pushups	16-20	21-25	>25
Set 1	10	14	20
Set 2	12	19	25
Set 3	8	14	15
Set 4	8	14	15
Set 5	12+	19+	25+

---

Week 3: Day 3

Rest: 120s

Total: ~10min

Pushups	16-20	21-25	>25
Set 1	11	16	22
Set 2	13	21	30
Set 3	9	15	20
Set 4	9	15	20
Set 5	13+	21+	28+

---

Week 4

Week 4: Day 1

Rest: 60s

Total: ~7min

Pushups	16-20	21-25	>25
Set 1	12	18	21
Set 2	14	22	25
Set 3	11	16	21
Set 4	10	16	21
Set 5	16+	25+	32+

---

Week 4: Day 2

Rest: 90s

Total: ~9min

Pushups	16-20	21-25	>25
Set 1	14	20	25
Set 2	16	25	29
Set 3	12	20	25
Set 4	12	20	25
Set 5	18+	28+	36+

---

Week 4: Day 3

Rest: 120s

Total: ~12min

Pushups	16-20	21-25	>25
Set 1	16	23	29
Set 2	18	28	33
Set 3	13	23	29
Set 4	13	23	29
Set 5	20+	33+	40+

---

Do exhaustion test at the end of this week

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Week 5

Week 5: Day 1

Rest: 60s

Total: ~8min

Pushups	31-35	36-40	>40
Set 1	17	28	36
Set 2	19	35	40
Set 3	15	25	30
Set 4	15	22	24
Set 5	20+	35+	40+

---

Week 5: Day 2

Rest: 45s

Total: ~10min

Pushups	31-35	36-40	>40
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	25+	40+	45+

---

Week 5: Day 3

Rest: 45s

Total: ~10min

Pushups	31-35	36-40	>40
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	30+	45+	50+

---

Week 6

Week 6: Day 1

Rest: 60s

Total: ~10min

Pushups	46-50	51-60	>60
Set 1	25	40	45
Set 2	30	50	55
Set 3	20	25	35
Set 4	15	25	30
Set 5	40+	50+	55+

---

Week 6: Day 2

Rest: 45s

Total: ~12min

Pushups	46-50	51-60	>60
Set 1	14	20	22
Set 2	14	20	22
Set 3	15	23	30
Set 4	15	23	30
Set 5	14	20	24
Set 6	14	20	24
Set 7	10	18	18
Set 8	10	18	18
Set 9	44+	53+	58+

---

Week 6: Day 3

Rest: 45s

Total: ~13min

Pushups	46-50	51-60	>60
Set 1	13	22	26
Set 2	13	22	26
Set 3	17	30	33
Set 4	17	30	33
Set 5	16	25	26
Set 6	16	25	26
Set 7	14	18	22
Set 8	14	18	22
Set 9	50+	55+	60+

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