Thanks to visit codestin.com
Credit goes to www.scribd.com

Scribd
Upload
66 views14 pages

7-Week Push-Up Challenge

The document outlines a 6-week intermediate workout program with increasing intensity each week. It consists of 5 sets of exercises on weekday sessions, with rest days on weekends. Reps and weight gradually increase over the weeks, with 60 seconds of rest between each set. The goal is to progress to higher reps and weight levels while maintaining good form.

Uploaded by

bambambigelow
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
66 views14 pages

7-Week Push-Up Challenge

The document outlines a 6-week intermediate workout program with increasing intensity each week. It consists of 5 sets of exercises on weekday sessions, with rest days on weekends. Reps and weight gradually increase over the weeks, with 60 seconds of rest between each set. The goal is to progress to higher reps and weight levels while maintaining good form.

Uploaded by

bambambigelow
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 14

Intermediate 2

Rest 60 seconds between each set (longer if required

Week 1 SET I SET II SET III SET IV

Monday Warm Up 6 8 6 6

Tuesday Rest

Wednesday Warm Up 8 10 8 8

Thursday Rest

Friday Warm Up 9 12 9 9

Saturday Rest

Sunday Rest

Rest 60 seconds between each set (longer if required

Week 2 SET I SET II SET III SET IV

Monday Warm Up 9 11 9 9

Tuesday Rest

Wednesday Warm Up 10 12 10 10

Thursday Rest

Friday Warm Up 11 13 11 11

Saturday Rest

Sunday Rest

Rest 60 seconds between each set (longer if required

Week 3 SET I SET II SET III SET IV

Monday Warm Up 11 14 11 11

Tuesday Rest

Wednesday Warm Up 12 15 12 12

Thursday Rest

Friday Warm Up 13 16 14 14
Saturday Rest

Sunday Rest

Rest 60 seconds between each set (longer if required

Week 4 SET I SET II SET III SET IV

Monday Warm Up 14 17 14 14

Tuesday Rest

Wednesday Warm Up 16 18 16 16

Thursday Rest

Friday Warm Up 17 19 17 17

Saturday Rest

Sunday Rest

Rest 60 seconds between each set (longer if required

Week 5 SET I SET II SET III SET IV

Monday Warm Up 18 22 18 18

Tuesday Rest

Wednesday Warm Up 12 12 18 18

Thursday Rest

Friday Warm Up 13 13 18 18

Saturday Rest

Sunday Rest

Rest 60 seconds between each set (longer if required

Week 6 SET I SET II SET III SET IV

Monday Warm Up 14 14 24 24

Tuesday Rest

Wednesday Warm Up 16 16 20 20
Thursday Rest

Friday Warm Up 18 18 24 24

Saturday Rest

Sunday Rest

Rest 60 seconds between each set (longer if required

Week 7 SET I SET II SET III SET IV

Monday Warm Up 16 18 21 22

Tuesday Rest

Wednesday Warm Up 20 20 22 22

Thursday Rest

Friday Warm Up 22 22 24 24

Saturday Rest

Sunday Rest
een each set (longer if required)

SET V SET VI SET VII SET VIII

7+ - - - Stretch

Rest

9+ - - - Stretch

Rest

11+ - - - Stretch

Rest

Rest

een each set (longer if required)

SET V SET VI SET VII SET VIII

12+ - - - Stretch

Rest

13+ - - - Stretch

Rest

14+ - - - Stretch

Rest

Rest

een each set (longer if required)

SET V SET VI SET VII SET VIII

16+ - - - Stretch

Rest

18+ - - - Stretch

Rest

20+ - - - Stretch
Rest

Rest

een each set (longer if required)

SET V SET VI SET VII SET VIII

20+ - - - Stretch

Rest

21+ - - - Stretch

Rest

24+ - - - Stretch

Rest

Rest

een each set (longer if required)

SET V SET VI SET VII SET VIII

28+ - - - Stretch

Rest

12 12 33+ - Stretch

Rest

13 13 39+ - Stretch

Rest

Rest

een each set (longer if required)

SET V SET VI SET VII SET VIII

42+ - - - Stretch

Rest

16 16 46+ - Stretch
Rest

18 18 50+ - Stretch

Rest

Rest

een each set (longer if required)

SET V SET VI SET VII SET VIII

50+ - - - Stretch

Rest

18 18 18 55+ Stretch

Rest

20 20 20 60+ Stretch

Rest

Rest

You might also like