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    Sklekovi

    Uploaded by

    19raner90
    This document outlines a 6-week pushup workout program with increasing difficulty levels each week. It provides the sets, reps, and rest periods for pushups on 3 days each week.

    Copyright:

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

    Sklekovi

    Uploaded by

    19raner90
    5 views15 pages
    This document outlines a 6-week pushup workout program with increasing difficulty levels each week. It provides the sets, reps, and rest periods for pushups on 3 days each week.

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

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    This document outlines a 6-week pushup workout program with increasing difficulty levels each week. It provides the sets, reps, and rest periods for pushups on 3 days each week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    5 views15 pages

    Sklekovi

    Uploaded by

    19raner90
    This document outlines a 6-week pushup workout program with increasing difficulty levels each week. It provides the sets, reps, and rest periods for pushups on 3 days each week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 15

    DAY 1

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    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+

    Completed this workout?


    Go log it at PUSHUPS LOGGER!

    FacebookTwitter

    DAY 2

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    PUSHUPS <5 6-10 11-20

    SET 1 3 6 10

    SET 2 4 8 12

    SET 3 2 6 8
    DAY 1

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    SET 4 3 6 8

    SET 5 4+ 7+ 12+

    Completed this workout?


    Go log it at PUSHUPS LOGGER!

    FacebookTwitter

    DAY 3

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    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+

    Completed this workout?


    Go log it at PUSHUPS LOGGER!
    WEEK 2

    DAY 1

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    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+

    Completed this workout?


    Go log it at PUSHUPS LOGGER!

    FacebookTwitter

    DAY 2

    REST 90 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    PUSHUPS <5 6-10 11-20

    SET 1 5 10 14

    SET 2 6 12 16
    DAY 1

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    SET 3 4 9 12

    SET 4 4 9 12

    SET 5 7+ 13+ 17+

    Completed this workout?


    Go log it at PUSHUPS LOGGER!

    FacebookTwitter

    DAY 3

    REST 120 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    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+

    Completed this workout?


    DAY 3

    REST 120 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    Go log it at PUSHUPS LOGGER!

    TEST
    Week 3

    DAY 1

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    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+

    Completed this workout?


    DAY 1

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    Go log it at PUSHUPS LOGGER!

    FacebookTwitter

    DAY 2

    REST 90 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    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+

    Completed this workout?


    Go log it at PUSHUPS LOGGER!

    FacebookTwitter
    DAY 3

    REST 120 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    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+

    Completed this workout?


    Go log it at PUSHUPS LOGGER!

    Week 4

    DAY 1

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    PUSHUPS 16-20 21-25 >25

    SET 1 12 18 21

    SET 2 14 22 25
    DAY 1

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    SET 3 11 16 21

    SET 4 10 16 21

    SET 5 16+ 25+ 32+

    Completed this workout?


    Go log it at PUSHUPS LOGGER!

    FacebookTwitter

    DAY 2

    REST 90 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    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+

    Completed this workout?


    DAY 1

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    Go log it at PUSHUPS LOGGER!

    FacebookTwitter

    DAY 3

    REST 120 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    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+

    TEST
    Week 5
    DAY 1

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    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+

    Completed this workout?


    Go log it at PUSHUPS LOGGER!

    FacebookTwitter

    DAY 2

    REST 45 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    PUSHUPS 31-35 36-40 >40

    SET 1 10 18 19

    SET 2 10 18 19

    SET 3 13 20 22
    DAY 1

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    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+

    Completed this workout?


    Go log it at PUSHUPS LOGGER!

    FacebookTwitter

    DAY 3

    REST 45 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    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
    DAY 3

    REST 45 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    SET 5 12 17 20

    SET 6 12 17 20

    SET 7 10 20 22

    SET 8 30+ 45+ 50+

    TEST

    Week 6

    DAY 1

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    PUSHUPS 46-50 51-60 >60

    SET 1 25 40 45

    SET 2 30 50 55

    SET 3 20 25 35
    DAY 1

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    SET 4 15 25 30

    SET 5 40+ 50+ 55+

    Completed this workout?


    Go log it at PUSHUPS LOGGER!

    FacebookTwitter

    DAY 2

    REST 45 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    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
    DAY 1

    REST 60 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    SET 7 10 18 18

    SET 8 10 18 18

    SET 9 44+ 53+ 58+

    Completed this workout?


    Go log it at PUSHUPS LOGGER!

    FacebookTwitter

    DAY 3

    REST 45 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    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
    DAY 3

    REST 45 SECONDS BETWEEN EACH SET


    (LONGER IF REQUIRED)

    SET 7 14 18 22

    SET 8 14 18 22

    SET 9 50+ 55+ 60+

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