initial test: the road to one hundred push ups

AGE < 40 YEARS 40 - 55 YEARS > 55 YEARS

RANK * number of pushups performed

1 0-5 0-5 0-5

2 6 - 14 6 - 12 6 - 10

3 15 - 29 13 - 24 11 - 19

4 30 - 49 25 - 44 20 - 34

5 50 - 99 45 - 74 35 - 64

6 100 - 150 75 - 124 65 - 99

7 150 & above 125 & above 100 & above

PRINT INITIAL TEST

fgfgfgfgf

week 1: pick the appropriate column depending on your initial test results

DAY 1FGFGFGFGGFGFGFGFG

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

up to 5 push ups 6 - 10 push ups 11 - 20 push ups

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)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 2

REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 3 6 10

SET 2 4 8 12

SET 3 2 6 8

SET 4 3 6 8

SET 5 max (at least 4) max (at least 7) max (at least 12)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 3

REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

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)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

PRINT WEEK 1
 week 2: pick the same column as you did in 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 4 9 14

SET 2 6 11 14

SET 3 4 8 10

SET 4 4 8 10

SET 5 max (at least 6) max (at least 11) max (at least 15)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 2

REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 5 10 14

SET 2 6 12 16

SET 3 4 9 12

SET 4 4 9 12

SET 5 max (at least 7) max (at least 13) max (at least 17)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 3

REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 5 12 16

SET 2 7 13 17

SET 3 5 10 14

SET 4 5 10 14

SET 5 max (at least 8) max (at least 15) max (at least 20)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

PRINT WEEK 2

week 3: pick the appropriate column depending on your latest test results

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 7 13 14

SET 4 7 13 14

SET 5 max (at least 9) max (at least 17) max (at least 20)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 2

REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 10 14 20

SET 2 12 19 25
SET 3 8 14 15

SET 4 8 14 15

SET 5 max (at least 12) max (at least 19) max (at least 25)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 3

REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 11 16 22

SET 2 13 21 30

SET 3 9 15 20

SET 4 9 15 20

SET 5 max (at least 13) max (at least 21) max (at least 28)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

PRINT WEEK 3

week 4: pick the same column as you did in 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 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)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

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)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

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)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

PRINT WEEK 4

week 5: pick the appropriate column depending on your latest test results
 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)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

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 9 16 22

SET 8 max (at least 25) max (at least 40) max (at least 45)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

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)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

PRINT WEEK 5

week 6: pick the appropriate column depending on your latest test results

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)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

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)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

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)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

PRINT WEEK 6

initial test: the road to two hundred sit ups

RANK * number of sit-ups performed

EXCELLENT over 76 over 71 over 62

VERY GOOD 59 - 76 52 - 71 47 - 61

GOOD 50 - 58 46 - 51 37 - 46

AVERAGE 40 - 49 38 - 45 25 - 36

POOR 0 - 39 0 - 37 0 - 24

week 1: pick the appropriate column depending on your initial test results

DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

up to 10 sit-ups 11 - 20 sit-ups 21 - 30 sit-ups

SET 1 3 9 15

SET 2 4 9 18

SET 3 3 6 10

SET 4 3 6 10

SET 5 max (at least 5) max (at least 8) max (at least 14)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

DAY 2

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 5 9 15

SET 2 6 12 18

SET 3 3 9 15

SET 4 5 9 15

SET 5 max (at least 6) max (at least 10) max (at least 18)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

DAY 3

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 6 12 17

SET 2 7 15 22

SET 3 6 11 14

SET 4 6 11 14

SET 5 max (at least 8) max (at least 15) max (at least 20)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

week 2: pick the same column as you did in week 1

DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

up to 10 sit-ups 11 - 20 sit-ups 21 - 30 sit-ups

SET 1 6 14 21
SET 2 9 17 21

SET 3 6 12 15

SET 4 6 12 15

SET 5 max (at least 9) max (at least 17) max (at least 22)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

DAY 2

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 7 15 21

SET 2 9 18 24

SET 3 6 14 18

SET 4 6 14 18

SET 5 max (at least 11) max (at least 20) max (at least 26)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

DAY 3

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 8 18 24

SET 2 12 20 25

SET 3 8 15 21

SET 4 8 15 21

SET 5 max (at least 12) max (at least 23) max (at least 30)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

week 3: pick the appropriate column depending on your latest test results

DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

21 - 30 sit-ups 31 - 40 sit-ups > 40 sit-ups

SET 1 15 18 21

SET 2 18 25 27

SET 3 11 19 21

SET 4 11 19 21

SET 5 max (at least 14) max (at least 25) max (at least 30)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

DAY 2

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 15 21 30

SET 2 18 28 38

SET 3 12 21 23

SET 4 12 21 23

SET 5 max (at least 18) max (at least 28) max (at least 38)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

DAY 3

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 2 20 32 42

SET 3 14 23 30

SET 4 14 23 30

SET 5 max (at least 20) max (at least 32) max (at least 45)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

week 4: pick the same column as you did in week 3

DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

21 - 30 sit-ups 31 - 40 sit-ups > 40 sit-ups

SET 1 18 27 32

SET 2 21 33 38

SET 3 17 24 32

SET 4 15 24 32

SET 5 max (at least 24) max (at least 38) max (at least 48)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

DAY 2

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 21 30 38

SET 2 24 38 45

SET 3 18 30 38

SET 4 18 30 38

SET 5 max (at least 27) max (at least 42) max (at least 54)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

DAY 3

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 24 35 45

SET 2 27 42 50

SET 3 20 35 45

SET 4 20 35 45

SET 5 max (at least 30) max (at least 50) max (at least 60)

week 5: pick the appropriate column depending on your latest test results

DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

41 - 50 sit-ups 51 - 60 sit-ups > 60 sit-ups

SET 1 26 42 54

SET 2 30 52 60

SET 3 23 38 45
SET 4 23 33 36

SET 5 max (at least 30) max (at least 52) max (at least 60)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

DAY 2

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 15 27 30

SET 2 15 27 30

SET 3 20 30 36

SET 4 20 30 36

SET 5 15 21 27

SET 6 15 21 27

SET 7 15 24 33

SET 8 max (at least 38) max (at least 60) max (at least 70)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

DAY 3

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 18 26 30

SET 2 18 26 30

SET 3 22 30 36

SET 4 22 30 36

SET 5 18 26 30

SET 6 18 26 30

SET 7 15 30 40

SET 8 max (at least 45) max (at least 67) max (at least 75)

week 6: pick the appropriate column depending on your latest test results

DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

75 - 90 sit-ups 91 - 110 sit-ups > 110 sit-ups

SET 1 38 60 70

SET 2 45 75 85

SET 3 30 38 52

SET 4 22 35 45

SET 5 max (at least 60) max (at least 75) max (at least 85)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

DAY 2

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 21 30 33

SET 2 21 30 33

SET 3 23 35 45

SET 4 23 35 45
SET 5 21 30 36

SET 6 21 30 36

SET 7 15 27 32

SET 8 15 27 32

SET 9 max (at least 66) max (at least 80) max (at least 90)

COMPLETED THIS WORKOUT? GO LOG IT AT SIT- UPS LOGGER!

DAY 3

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 20 33 39

SET 2 20 33 39

SET 3 26 45 50

SET 4 26 45 50

SET 5 24 34 39

SET 6 24 34 39

SET 7 21 27 33

SET 8 21 27 33

SET 9 max (at least 75) max (at least 90) max (at least 105)