100 pushups
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 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)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
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)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
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: 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
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)
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
SET 2
12
16
SET 3
12
SET 4
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
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)
it's time to take an exhaustion test. Perform as many good-form push ups as you can manage before you physically can't do another one. Make a note of how many push ups you complete, and move on to Week 3. Hope you're ready for the next level!
week 3
If you managed 16-20 push ups in the latest test, follow column 1. If you completed between 21 & 25, column 2 is for you. More than 25 consecutive push ups? Excellent! You'll be following column 3.
If you're struggling with the program, don't lose heart. Some people will still be doing less than 16 consecutive push ups, but this is ok. Just repeat the week you struggled with
until you're strong enough to move on to the next level - I promise it will be worth your while!
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
13
14
SET 4
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
14
15
SET 4
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
15
20
SET 4
15
20
SET 5
max (at least 13)
max (at least 21)
max (at least 28)
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)
Ok, time for another exhaustion test. You should be feeling much stronger now than your initial test 4 weeks ago. Make a note of how many push ups you complete, and move on to Week 5.
week 5
If you managed 31 - 35 push ups, follow column 1. If you completed between 36 & 40, column 2 is for you. More than 40 consecutive push ups? Great work! You'll be following column 3.
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
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
it's time for another exhaustion test. Week 5 was a tough one, and if you've made it this far, you're getting close to reaching your goal. If you're able to perform more than 45 consecutive push ups, feel free to move on to Week 6. Couldn't quite manage 45? No problem, just repeat the week and you should be ready to go after another three workout days. Good luck!
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)
final test
If you're reading this page you should be very proud of your achievements and ready for one final test. As you're well aware, the program you've been following is called One Hundred Push Ups and that's what this final test is all about. To perform the test, simply execute as many good-form push ups as you can. If you've completed the six week program with no cheating and no short cuts, experience has shown that you should be strong enough to perform one hundred consecutive push ups! After completing Week 6 of the program, treat yourself to a day or two of rest. Eat well and maintain good hydration. Try not to perform any exercises or tasks around the home that will drain you of energy - you'll need every ounce of strength to meet your goal. Ready? Take your time, don't rush and focus on performing ten push ups at a time. Breaking the magic hundred into smaller chunks will make the goal more achievable and give you more chance of success. Maintain good form and don't hold your breath. It sounds simple, but just take it one push up at a time until you reach one hundred! If you start to feel shaky,
take a few deep breaths and regain your composure before starting again. Good luck - I know you can do it!! Just in case you didn't manage the hundred, I would suggest going back a couple of weeks in the program and building up your strength again. Maybe Week 5 or Week 6 would be good for you and help regain your confidence? Don't give up though, you're closer than you think!
