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Initial Test: The Road To One Hundred Push Ups

This document outlines a 6-week training program to help individuals progress from their initial push up ability to being able to do 100 push ups. It provides a schedule of push up sets to complete over each week, divided into columns based on initial ability level. The schedule increases the number and difficulty of sets over the weeks and includes rest periods between sets as well as progress tests to monitor improvement.

Uploaded by

Gala
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192 views

Initial Test: The Road To One Hundred Push Ups

This document outlines a 6-week training program to help individuals progress from their initial push up ability to being able to do 100 push ups. It provides a schedule of push up sets to complete over each week, divided into columns based on initial ability level. The schedule increases the number and difficulty of sets over the weeks and includes rest periods between sets as well as progress tests to monitor improvement.

Uploaded by

Gala
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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initial test: the road to one hundred push ups

< 40 YEARS
RANK

40 - 55 YEARS

> 55 YEARS

week 1: pick the appropriate column depending on your initial test results
DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

number of push ups performed

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


DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

week 3: pick the appropriate column depending on your latest test results
DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

up to 5 push ups

6 - 10 push ups

11 - 20 push ups

up to 5 push ups

6 - 10 push ups

11 - 20 push ups

16 - 20 push ups

21 - 25 push ups

> 25 push ups

0-5

0-5

0-5

SET 1

10

SET 1

14

SET 1

10

12

14

6 - 14

6 - 12

6 - 10

SET 2

12

SET 2

11

14

SET 2

12

17

18

15 - 29

13 - 24

11 - 19

SET 3

SET 3

10

SET 3

13

14

SET 4

SET 4

10

SET 4

13

14

SET 5

max (at least 3)

max (at least 5)

max (at least 9)

SET 5

max (at least 6)

SET 5

max (at least 9)

30 - 49

25 - 44

20 - 34

50 - 99

45 - 74

35 - 64

100 - 150

75 - 124

65 - 99

150 & above

125 & above

100 & above

DAY 2
REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

max (at least 11) max (at least 15)

DAY 2
REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

max (at least 17) max (at least 20)

DAY 2
REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

SET 1

10

SET 1

10

14

SET 1

10

14

20

SET 2

12

SET 2

12

16

SET 2

12

19

25

SET 3

SET 3

12

SET 3

14

15

SET 4

SET 4

12

SET 4

14

15

SET 5

max (at least 4)

max (at least 7)

max (at least 12)

SET 5

max (at least 7)

DAY 3
REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED)

max (at least 13) max (at least 17)

DAY 3
REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED)

SET 5

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

DAY 3
REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED)

SET 1

11

SET 1

12

16

SET 1

11

16

22

SET 2

10

15

SET 2

13

17

SET 2

13

21

30

SET 3

SET 3

10

14

SET 3

15

20

SET 4

SET 4

10

14

SET 4

15

20

SET 5

max (at least 5)

SET 5

max (at least 8)

max (at least 10) max (at least 13)

max (at least 15) max (at least 20)

SET 5

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

PROGRESS TEST

PROGRESS TEST
SET 5

PROGRESS TEST

max (at least 20) max (at least 33) max (at least 40)
23

13

SET 4

23

13

SET 3

28

18

SET 2

23

16

SET 1

29
29
33
29

DAY 3
REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED)
SET 5

max (at least 18) max (at least 28) max (at least 36)
20

12

SET 4

20

12

SET 3

25

16

SET 2

20

14

SET 1

25
25
29
25

DAY 2
REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
SET 5

max (at least 16) max (at least 25) max (at least 32)
16

10

SET 4

16

11

SET 3

22

14

SET 2

18

12

SET 1

21 - 25 push ups

16 - 20 push ups

21
21
25
21
> 25 push ups

DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
week 4: pick the same column as you did in week 3

SET 8
SET 7
SET 5&6
SET 3&4
SET 1&2

FINAL TEST

max (at least 30) max (at least 45) max (at least 50)
10
12
15
13

20
17
20
18

22
20
24
20

DAY 3
REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
SET 8
SET 7
SET 5&6

max (at least 25) max (at least 40) max (at least 45)
9
10

16
14
20

13

SET 3&4

18

10

SET 1&2

22
18
22
19

DAY 2
REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
SET 5
SET 4
SET 3
SET 2
SET 1

max (at least 20) max (at least 35) max (at least 40)
15
15
19
17
31 - 35 push ups

22
25
35
28
36 - 40 push ups

24
30
40
36
> 40 push ups

DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
week 5: pick the appropriate column depending on your latest test results

SET 9
SET 7&8
SET 5&6
SET 3&4
SET 1&2

max (at least 50) max (at least 55) max (at least 60)
14
16
17
13

18
25
30
22

22
26
33
26

DAY 3
REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
SET 9
SET 7&8
SET 5&6
SET 3&4
SET 1&2

max (at least 44) max (at least 53) max (at least 58)
10
14
15
14

18
20
23
20

18
24
30

SET 5
SET 4
SET 3
SET 2
SET 1

max (at least 40) max (at least 50) max (at least 55)
15
20
30
25
46 - 50 push ups

25
25
50
40
51 - 60 push ups

hundredpushups.com
Steve Speirs

22

DAY 2
REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
30
35
55
45
> 60 push ups

DAY 1
REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
week 6: pick the appropriate column depending on your latest test results

the hundred push ups training program

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