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    One Hundred Push Ups

    Uploaded by

    Nikko Kroetsch
    This document outlines a six-week program to increase the number of pushups a person can do. It provides initial pushup benchmarks to determine a person's starting level. The program then structures pushup sets and rest periods across three days per week to progressively build strength. The goal is to work up to performing 50 or more pushups by the final week.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    One Hundred Push Ups

    Uploaded by

    Nikko Kroetsch
    38 views6 pages
    This document outlines a six-week program to increase the number of pushups a person can do. It provides initial pushup benchmarks to determine a person's starting level. The program then structures pushup sets and rest periods across three days per week to progressively build strength. The goal is to work up to performing 50 or more pushups by the final week.

    Original Description:

    A guide book to onehundredpushups.com's program on doing 100 push ups.

    Copyright

    © © All Rights Reserved

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    This document outlines a six-week program to increase the number of pushups a person can do. It provides initial pushup benchmarks to determine a person's starting level. The program then structures pushup sets and rest periods across three days per week to progressively build strength. The goal is to work up to performing 50 or more pushups by the final week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    38 views6 pages

    One Hundred Push Ups

    Uploaded by

    Nikko Kroetsch
    This document outlines a six-week program to increase the number of pushups a person can do. It provides initial pushup benchmarks to determine a person's starting level. The program then structures pushup sets and rest periods across three days per week to progressively build strength. The goal is to work up to performing 50 or more pushups by the final week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 6

    One Hundred Push Ups

    Initial Test
    AGE

    < 40 YEARS

    RANK *

    40 - 55 YEARS

    > 55 YEARS

    number of pushups performed

    0-5

    0-5

    0-5

    6 - 14

    6 - 12

    6 - 10

    15 - 29

    13 - 24

    11 - 19

    30 - 49

    25 - 44

    20 - 34

    50 - 99

    45 - 74

    35 - 64

    100 - 150

    75 - 124

    65 - 99

    150 & above

    125 & above

    100 & above

    Week 1

    If you managed 5 or less push ups in the test, follow column 1.


    If you completed between 6 and 10 push ups, column 2 is for you.
    Between 11 and 20 consecutive push ups? Impressive! Column 3 is what you're looking for.
    More than 20 push ups? I would suggest starting the program on Week 3. Choose either Column 2
    or 3 based on the number of push ups you managed in your initial test.
    WEEK 1 - DAY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    up to 5 push ups

    6 - 10 push ups

    11 - 20 push ups

    SET 1

    10

    SET 2

    12

    SET 3

    SET 4

    SET 5

    max (at least 3)

    max (at least 5)

    max (at least 9)

    WEEK 1 - DAY 2
    REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 1

    10

    SET 2

    12

    SET 3

    SET 4

    SET 5

    max (at least 4)

    max (at least 7)

    max (at least 12)

    Page 1 of 6

    WEEK 1 - DAY 3
    REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 1

    11

    SET 2

    10

    15

    SET 3

    SET 4

    SET 5

    max (at least 5)

    max (at least 10)

    max (at least 13)

    Week 2
    WEEK 2 - DAY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    up to 5 push ups

    6 - 10 push ups

    11 - 20 push ups

    SET 1

    14

    SET 2

    11

    14

    SET 3

    10

    SET 4

    10

    SET 5

    max (at least 6)

    max (at least 11)

    max (at least 15)

    WEEK 2 - DAY 2
    REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 1

    10

    14

    SET 2

    12

    16

    SET 3

    12

    SET 4

    12

    SET 5

    max (at least 7)

    max (at least 13)

    max (at least 17)

    WEEK 2 - DAY 3
    REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 1

    12

    16

    SET 2

    13

    17

    SET 3

    10

    14

    SET 4

    10

    14

    SET 5

    max (at least 8)

    max (at least 15)

    max (at least 20)

    Page 2 of 6

    Week 3
    WEEK 3 - DAY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    16 -20 push ups

    21 - 25 push ups

    > 25 push ups

    SET 1

    10

    12

    14

    SET 2

    12

    17

    18

    SET 3

    13

    14

    SET 4

    13

    14

    SET 5

    max (at least 9)

    max (at least 17)

    max (at least 20)

    WEEK 3 - DAY 2
    REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 1

    10

    14

    20

    SET 2

    12

    19

    25

    SET 3

    14

    15

    SET 4

    14

    15

    SET 5

    max (at least 12)

    max (at least 19)

    max (at least 25)

    WEEK 3 - DAY 3
    REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 1

    11

    16

    22

    SET 2

    13

    21

    30

    SET 3

    15

    20

    SET 4

    15

    20

    SET 5

    max (at least 13)

    max (at least 21)

    max (at least 28)

    Week 4
    WEEK 4 - DAY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    16 -20 push ups

    21 - 25 push ups

    > 25 push ups

    SET 1

    12

    18

    21

    SET 2

    14

    22

    25

    SET 3

    11

    16

    21

    SET 4

    10

    16

    21

    SET 5

    max (at least 16)

    max (at least 25)

    max (at least 32)

    Page 3 of 6

    WEEK 4 - DAY 2
    REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 1

    14

    20

    25

    SET 2

    16

    25

    29

    SET 3

    12

    20

    25

    SET 4

    12

    20

    25

    SET 5

    max (at least 18)

    max (at least 28)

    max (at least 36)

    WEEK 4 - DAY 3
    REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 1

    16

    23

    29

    SET 2

    18

    28

    33

    SET 3

    13

    23

    29

    SET 4

    13

    23

    29

    SET 5

    max (at least 20)

    max (at least 33)

    max (at least 40)

    Week 5
    WEEK 5 - DAY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

    31 - 35 push ups

    36 - 40 push ups

    > 40 push ups

    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)

    WEEK 5 - DAY 2
    REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    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

    16

    22

    SET 8

    max (at least 25)

    max (at least 40)

    max (at least 45)

    Page 4 of 6

    WEEK 5 - DAY 3
    REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    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)

    Week 6
    WEEK 6 - DAY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    46 - 50 push ups

    51 - 60 push ups

    > 60 push ups

    SET 1

    25

    40

    45

    SET 2

    30

    50

    55

    SET 3

    20

    25

    35

    SET 4

    15

    25

    30

    SET 5

    max (at least 40)

    max (at least 50)

    max (at least 55)

    WEEK 6 - DAY 2
    REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    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

    max (at least 44)

    max (at least 53)

    max (at least 58)

    Page 5 of 6

    WEEK 6 - DAY 3
    REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    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

    max (at least 50)

    max (at least 55)

    max (at least 60)

    Page 6 of 6

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