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Someday I'm going to:
Do 100 pushups in a row
Do 100 pushups in a row by: stgarf
Do 100 pushups in a row
This is my plan | 0%
Original plan by: zachwashere Edited by: stgarf
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  • img_ incorporate cardio first of all, i don`t want to just do pushups...i need to mix in some cardio of some sort. now that the weather should be getting warm again i`m going to resume walking to and from work every day. that`s about 6-7 miles of walking. i`m also going to try and go for a run (3 miles or so) at least 2 times a week.
    Step 1: Incorporate Cardio

    First of all, I don`t want to just do pushups...I need to mix in some cardio of some sort. Now that the weather should be getting warm again I`m going to resume walking to and from work every day. That`s about 6-7 miles of walking. I`m also going to try and go for a run (3 miles or so) at least 2 times a week.     3
  • img_ do the initial test to perform the test, simply execute as many good-form push ups as you can. don`t cut corners and please don`t cheat - the last thing you want to do is end up in the wrong level of the training program! the results may be humbling, but trust me, honesty is the best policy. the result of the initial test determines your plan for the next 6 weeks. you do pushups 3 days a week (with a day off in between). i was able to do 25 pushups in my test, which put me on the following plan:
    Step 2: Do the initial test

    To perform the test, simply execute as many good-form push ups as you can. Don`t cut corners and please don`t cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy.

    The result of the initial test determines your plan for the next 6 weeks. You do pushups 3 days a week (with a day off in between).

    I was able to do 25 pushups in my test, which put me on the following plan:     1
  • img_ week 1: day 1 set 1: 10 pushups 60 second rest set 2: 12 pushups 60 second rest set 3: 7 pushups 60 second rest set 4: 7 pushups 60 second rest set 5 max (at least 9 pushups) update - that sucked a lot: i managed to do the 9 at the end of the 4 sets but i felt like jello.
    Step 3: Week 1: Day 1

    Set 1: 10 pushups

    60 second rest

    Set 2: 12 pushups

    60 second rest

    Set 3: 7 pushups

    60 second rest

    Set 4: 7 pushups

    60 second rest

    Set 5 max (at least 9 pushups)

    Update - That sucked a lot: I managed to do the 9 at the end of the 4 sets but I felt like jello.     2
  • img_ week 1: day 2 set 1: 10 pushups 90 second rest set 2: 12 pushups 90 second rest set 3: 8 pushups 90 second rest set 4: 8 pushups 90 second rest set 5 max (at least 12 pushups) update: this was actually easier than the first day...i have hope...i`m not as pathetic as i thought!
    Step 4: Week 1: Day 2

    Set 1: 10 pushups

    90 second rest

    Set 2: 12 pushups

    90 second rest

    Set 3: 8 pushups

    90 second rest

    Set 4: 8 pushups

    90 second rest

    Set 5 max (at least 12 pushups)


    Update: This was actually easier than the first day...I have hope...I`m not as pathetic as I thought!     3
  • img_ week 2: day 1 set 1: 14 pushups 60 second rest set 2: 14 pushups 60 second rest set 3: 10 pushups 60 second rest set 4: 10 pushups 60 second rest set 5 max (at least 15 pushups)
    Step 5: Week 2: Day 1

    Set 1: 14 pushups

    60 second rest

    Set 2: 14 pushups

    60 second rest

    Set 3: 10 pushups

    60 second rest

    Set 4: 10 pushups

    60 second rest

    Set 5 max (at least 15 pushups)    3
  • img_ week 2: day 2 set 1: 14 pushups 90 second rest set 2: 16 pushups 90 second rest set 3: 12 pushups 90 second rest set 4: 12 pushups 90 second rest set 5 max (at least 17 pushups)
    Step 6: Week 2: Day 2

    Set 1: 14 pushups

    90 second rest

    Set 2: 16 pushups

    90 second rest

    Set 3: 12 pushups

    90 second rest

    Set 4: 12 pushups

    90 second rest

    Set 5 max (at least 17 pushups)    3
  • img_ week 2: day 3 set 1: 16 pushups 120 second rest set 2: 17 pushups 120 second rest set 3: 14 pushups 120 second rest set 4: 14 pushups 120 second rest set 5 max (at least 20 pushups)
    Step 7: Week 2: Day 3

    Set 1: 16 pushups

    120 second rest

    Set 2: 17 pushups

    120 second rest

    Set 3: 14 pushups

    120 second rest

    Set 4: 14 pushups

    120 second rest

    Set 5 max (at least 20 pushups)    3
  • img_week 1: day 3 set 1: 11 pushups 120 second rest set 2: 15 pushups 120 second rest set 3: 9 pushups 120 second rest set 4: 9 pushups 120 second rest set 5 max (at least 13 pushups)
    Step 8: Week 1: Day 3

    Set 1: 11 pushups

    120 second rest

    Set 2: 15 pushups

    120 second rest

    Set 3: 9 pushups

    120 second rest

    Set 4: 9 pushups

    120 second rest

    Set 5 max (at least 13 pushups)    3
  • img_week 3: day 1 set 1: 14 pushups 60 second rest set 2: 18 pushups 60 second rest set 3: 14 pushups 60 second rest set 4: 14 pushups 60 second rest set 5 max (at least 20 pushups)
    Step 9: Week 3: Day 1

    Set 1: 14 pushups

    60 second rest

    Set 2: 18 pushups

    60 second rest

    Set 3: 14 pushups

    60 second rest

    Set 4: 14 pushups

    60 second rest

    Set 5 max (at least 20 pushups)    3
  • img_week 3: day 2 set 1: 20 pushups 90 second rest set 2: 25 pushups 90 second rest set 3: 15 pushups 90 second rest set 4: 15 pushups 90 second rest set 5 max (at least 25 pushups)
    Step 10: Week 3: Day 2

    Set 1: 20 pushups

    90 second rest

    Set 2: 25 pushups

    90 second rest

    Set 3: 15 pushups

    90 second rest

    Set 4: 15 pushups

    90 second rest

    Set 5 max (at least 25 pushups)    3
  • img_week 3: day 3 set 1: 22 pushups 120 second rest set 2: 30 pushups 120 second rest set 3: 20 pushups 120 second rest set 4: 20 pushups 120 second rest set 5 max (at least 28 pushups)
    Step 11: Week 3: Day 3

    Set 1: 22 pushups

    120 second rest

    Set 2: 30 pushups

    120 second rest

    Set 3: 20 pushups

    120 second rest

    Set 4: 20 pushups

    120 second rest

    Set 5 max (at least 28 pushups)    3
  • img_exhaustion test do as many pushups as you can, you should be able to do more than when you began the program.
    Step 12: Exhaustion Test

    Do as many pushups as you can, you should be able to do more than when you began the program.    3
  • img_week 4: day 1 set 1: 21 pushups 60 second rest set 2: 25 pushups 60 second rest set 3: 21 pushups 60 second rest set 4: 21 pushups 60 second rest set 5 max (at least 32 pushups)
    Step 13: Week 4: Day 1

    Set 1: 21 pushups

    60 second rest

    Set 2: 25 pushups

    60 second rest

    Set 3: 21 pushups

    60 second rest

    Set 4: 21 pushups

    60 second rest

    Set 5 max (at least 32 pushups)    3
  • img_week 4: day 2 set 1: 25 pushups 90 second rest set 2: 29 pushups 90 second rest set 3: 25 pushups 90 second rest set 4: 25 pushups 90 second rest set 5 max (at least 36 pushups)
    Step 14: Week 4: Day 2

    Set 1: 25 pushups

    90 second rest

    Set 2: 29 pushups

    90 second rest

    Set 3: 25 pushups

    90 second rest

    Set 4: 25 pushups

    90 second rest

    Set 5 max (at least 36 pushups)    3
  • img_week 4: day 3 set 1: 29 pushups 120 second rest set 2: 33 pushups 120 second rest set 3: 29 pushups 120 second rest set 4: 29 pushups 120 second rest set 5 max (at least 40 pushups)
    Step 15: Week 4: Day 3

    Set 1: 29 pushups

    120 second rest

    Set 2: 33 pushups

    120 second rest

    Set 3: 29 pushups

    120 second rest

    Set 4: 29 pushups

    120 second rest

    Set 5 max (at least 40 pushups)    3
  • img_ exhaustion test do as many pushups as you can, you should be able to do more than your last exhaustion test
    Step 16: Exhaustion Test

    Do as many pushups as you can, you should be able to do more than your last exhaustion test    3
  • img_week 5: day 1 set 1: 36 pushups 60 second rest set 2: 40 pushups 60 second rest set 3: 30 pushups 60 second rest set 4: 24 pushups 60 second rest set 5 max (at least 40 pushups)
    Step 17: Week 5: Day 1

    Set 1: 36 pushups

    60 second rest

    Set 2: 40 pushups

    60 second rest

    Set 3: 30 pushups

    60 second rest

    Set 4: 24 pushups

    60 second rest

    Set 5 max (at least 40 pushups)    3
  • img_ week 5: day 2 set 1: 19 pushups 45 second rest set 2: 19 pushups 45 second rest set 3: 22 pushups 45 second rest set 4: 22 pushups 45 second rest set 5: 18 pushups 45 second rest set 6: 18 pushups 45 second rest set 7: 22 pushups 45 second rest set 8 max (at least 45 pushups)
    Step 18: Week 5: Day 2

    Set 1: 19 pushups

    45 second rest

    Set 2: 19 pushups

    45 second rest

    Set 3: 22 pushups

    45 second rest

    Set 4: 22 pushups

    45 second rest

    Set 5: 18 pushups

    45 second rest

    Set 6: 18 pushups

    45 second rest

    Set 7: 22 pushups

    45 second rest

    Set 8 max (at least 45 pushups)    3
  • img_week 5: day 3 set 1: 20 pushups 45 second rest set 2: 20 pushups 45 second rest set 3: 24 pushups 45 second rest set 4: 24 pushups 45 second rest set 5: 20 pushups 45 second rest set 6: 20 pushups 45 second rest set 7: 22 pushups 45 second rest set 8 max (at least 50 pushups)
    Step 19: Week 5: Day 3

    Set 1: 20 pushups

    45 second rest

    Set 2: 20 pushups

    45 second rest

    Set 3: 24 pushups

    45 second rest

    Set 4: 24 pushups

    45 second rest

    Set 5: 20 pushups

    45 second rest

    Set 6: 20 pushups

    45 second rest

    Set 7: 22 pushups

    45 second rest

    Set 8 max (at least 50 pushups)    3
  • img_exhaustion test do as many pushups as you can, you should be able to do more than your last exhaustion test. if you can perform more than 60 pushups you should move on to week 6. week 5 is the hardest week, so if you don`t hit 60, you should repeat it and try again at the end of the week.
    Step 20: Exhaustion Test

    Do as many pushups as you can, you should be able to do more than your last exhaustion test. If you can perform more than 60 pushups you should move on to week 6. Week 5 is the hardest week, so if you don`t hit 60, you should repeat it and try again at the end of the week.    3
  • img_week 6: day 1 set 1: 45 pushups 60 second rest set 2: 55 pushups 60 second rest set 3: 35 pushups 60 second rest set 4: 30 pushups 60 second rest set 5 max (at least 55 pushups)
    Step 21: Week 6: Day 1

    Set 1: 45 pushups

    60 second rest

    Set 2: 55 pushups

    60 second rest

    Set 3: 35 pushups

    60 second rest

    Set 4: 30 pushups

    60 second rest

    Set 5 max (at least 55 pushups)    3
  • img_week 6: day 2 set 1: 22 pushups 45 second rest set 2: 22 pushups 45 second rest set 3: 30 pushups 45 second rest set 4: 30 pushups 45 second rest set 5: 24 pushups 45 second rest set 6: 24 pushups 45 second rest set 7: 18 pushups 45 second rest set 8: 18 pushups 45 second rest set 9 max (at least 58 pushups)
    Step 22: Week 6: Day 2

    Set 1: 22 pushups

    45 second rest

    Set 2: 22 pushups

    45 second rest

    Set 3: 30 pushups

    45 second rest

    Set 4: 30 pushups

    45 second rest

    Set 5: 24 pushups

    45 second rest

    Set 6: 24 pushups

    45 second rest

    Set 7: 18 pushups

    45 second rest

    Set 8: 18 pushups

    45 second rest

    Set 9 max (at least 58 pushups)    3
  • img_week 6: day 3 set 1: 26 pushups 45 second rest set 2: 26 pushups 45 second rest set 3: 33 pushups 45 second rest set 4: 33 pushups 45 second rest set 5: 26 pushups 45 second rest set 6: 26 pushups 45 second rest set 7: 22 pushups 45 second rest set 8: 22 pushups 45 second rest set 9 max (at least 60 pushups)
    Step 23: Week 6: Day 3

    Set 1: 26 pushups

    45 second rest

    Set 2: 26 pushups

    45 second rest

    Set 3: 33 pushups

    45 second rest

    Set 4: 33 pushups

    45 second rest

    Set 5: 26 pushups

    45 second rest

    Set 6: 26 pushups

    45 second rest

    Set 7: 22 pushups

    45 second rest

    Set 8: 22 pushups

    45 second rest

    Set 9 max (at least 60 pushups)    3
  • img_final test 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
    Step 24: Final Test

    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    5
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  • img_ incorporate cardio first of all, i don`t want to just do pushups...i need to mix in some cardio of some sort. now that the weather should be getting warm again i`m going to resume walking to and from work every day. that`s about 6-7 miles of walking. i`m also going to try and go for a run (3 miles or so) at least 2 times a week.
    Step 1: Incorporate Cardio

    First of all, I don`t want to just do pushups...I need to mix in some cardio of some sort. Now that the weather should be getting warm again I`m going to resume walking to and from work every day. That`s about 6-7 miles of walking. I`m also going to try and go for a run (3 miles or so) at least 2 times a week.     3
  • img_ do the initial test to perform the test, simply execute as many good-form push ups as you can. don`t cut corners and please don`t cheat - the last thing you want to do is end up in the wrong level of the training program! the results may be humbling, but trust me, honesty is the best policy. the result of the initial test determines your plan for the next 6 weeks. you do pushups 3 days a week (with a day off in between). i was able to do 25 pushups in my test, which put me on the following plan:
    Step 2: Do the initial test

    To perform the test, simply execute as many good-form push ups as you can. Don`t cut corners and please don`t cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy.

    The result of the initial test determines your plan for the next 6 weeks. You do pushups 3 days a week (with a day off in between).

    I was able to do 25 pushups in my test, which put me on the following plan:     1
  • img_ week 1: day 1 set 1: 10 pushups 60 second rest set 2: 12 pushups 60 second rest set 3: 7 pushups 60 second rest set 4: 7 pushups 60 second rest set 5 max (at least 9 pushups) update - that sucked a lot: i managed to do the 9 at the end of the 4 sets but i felt like jello.
    Step 3: Week 1: Day 1

    Set 1: 10 pushups

    60 second rest

    Set 2: 12 pushups

    60 second rest

    Set 3: 7 pushups

    60 second rest

    Set 4: 7 pushups

    60 second rest

    Set 5 max (at least 9 pushups)

    Update - That sucked a lot: I managed to do the 9 at the end of the 4 sets but I felt like jello.     2
  • img_ week 1: day 2 set 1: 10 pushups 90 second rest set 2: 12 pushups 90 second rest set 3: 8 pushups 90 second rest set 4: 8 pushups 90 second rest set 5 max (at least 12 pushups) update: this was actually easier than the first day...i have hope...i`m not as pathetic as i thought!
    Step 4: Week 1: Day 2

    Set 1: 10 pushups

    90 second rest

    Set 2: 12 pushups

    90 second rest

    Set 3: 8 pushups

    90 second rest

    Set 4: 8 pushups

    90 second rest

    Set 5 max (at least 12 pushups)


    Update: This was actually easier than the first day...I have hope...I`m not as pathetic as I thought!     3
  • img_ week 2: day 1 set 1: 14 pushups 60 second rest set 2: 14 pushups 60 second rest set 3: 10 pushups 60 second rest set 4: 10 pushups 60 second rest set 5 max (at least 15 pushups)
    Step 5: Week 2: Day 1

    Set 1: 14 pushups

    60 second rest

    Set 2: 14 pushups

    60 second rest

    Set 3: 10 pushups

    60 second rest

    Set 4: 10 pushups

    60 second rest

    Set 5 max (at least 15 pushups)    3
  • img_ week 2: day 2 set 1: 14 pushups 90 second rest set 2: 16 pushups 90 second rest set 3: 12 pushups 90 second rest set 4: 12 pushups 90 second rest set 5 max (at least 17 pushups)
    Step 6: Week 2: Day 2

    Set 1: 14 pushups

    90 second rest

    Set 2: 16 pushups

    90 second rest

    Set 3: 12 pushups

    90 second rest

    Set 4: 12 pushups

    90 second rest

    Set 5 max (at least 17 pushups)    3
  • img_ week 2: day 3 set 1: 16 pushups 120 second rest set 2: 17 pushups 120 second rest set 3: 14 pushups 120 second rest set 4: 14 pushups 120 second rest set 5 max (at least 20 pushups)
    Step 7: Week 2: Day 3

    Set 1: 16 pushups

    120 second rest

    Set 2: 17 pushups

    120 second rest

    Set 3: 14 pushups

    120 second rest

    Set 4: 14 pushups

    120 second rest

    Set 5 max (at least 20 pushups)    3
  • img_week 1: day 3 set 1: 11 pushups 120 second rest set 2: 15 pushups 120 second rest set 3: 9 pushups 120 second rest set 4: 9 pushups 120 second rest set 5 max (at least 13 pushups)
    Step 8: Week 1: Day 3

    Set 1: 11 pushups

    120 second rest

    Set 2: 15 pushups

    120 second rest

    Set 3: 9 pushups

    120 second rest

    Set 4: 9 pushups

    120 second rest

    Set 5 max (at least 13 pushups)    3
  • img_week 3: day 1 set 1: 14 pushups 60 second rest set 2: 18 pushups 60 second rest set 3: 14 pushups 60 second rest set 4: 14 pushups 60 second rest set 5 max (at least 20 pushups)
    Step 9: Week 3: Day 1

    Set 1: 14 pushups

    60 second rest

    Set 2: 18 pushups

    60 second rest

    Set 3: 14 pushups

    60 second rest

    Set 4: 14 pushups

    60 second rest

    Set 5 max (at least 20 pushups)    3
  • img_week 3: day 2 set 1: 20 pushups 90 second rest set 2: 25 pushups 90 second rest set 3: 15 pushups 90 second rest set 4: 15 pushups 90 second rest set 5 max (at least 25 pushups)
    Step 10: Week 3: Day 2

    Set 1: 20 pushups

    90 second rest

    Set 2: 25 pushups

    90 second rest

    Set 3: 15 pushups

    90 second rest

    Set 4: 15 pushups

    90 second rest

    Set 5 max (at least 25 pushups)    3
  • img_week 3: day 3 set 1: 22 pushups 120 second rest set 2: 30 pushups 120 second rest set 3: 20 pushups 120 second rest set 4: 20 pushups 120 second rest set 5 max (at least 28 pushups)
    Step 11: Week 3: Day 3

    Set 1: 22 pushups

    120 second rest

    Set 2: 30 pushups

    120 second rest

    Set 3: 20 pushups

    120 second rest

    Set 4: 20 pushups

    120 second rest

    Set 5 max (at least 28 pushups)    3
  • img_exhaustion test do as many pushups as you can, you should be able to do more than when you began the program.
    Step 12: Exhaustion Test

    Do as many pushups as you can, you should be able to do more than when you began the program.    3
  • img_week 4: day 1 set 1: 21 pushups 60 second rest set 2: 25 pushups 60 second rest set 3: 21 pushups 60 second rest set 4: 21 pushups 60 second rest set 5 max (at least 32 pushups)
    Step 13: Week 4: Day 1

    Set 1: 21 pushups

    60 second rest

    Set 2: 25 pushups

    60 second rest

    Set 3: 21 pushups

    60 second rest

    Set 4: 21 pushups

    60 second rest

    Set 5 max (at least 32 pushups)    3
  • img_week 4: day 2 set 1: 25 pushups 90 second rest set 2: 29 pushups 90 second rest set 3: 25 pushups 90 second rest set 4: 25 pushups 90 second rest set 5 max (at least 36 pushups)
    Step 14: Week 4: Day 2

    Set 1: 25 pushups

    90 second rest

    Set 2: 29 pushups

    90 second rest

    Set 3: 25 pushups

    90 second rest

    Set 4: 25 pushups

    90 second rest

    Set 5 max (at least 36 pushups)    3
  • img_week 4: day 3 set 1: 29 pushups 120 second rest set 2: 33 pushups 120 second rest set 3: 29 pushups 120 second rest set 4: 29 pushups 120 second rest set 5 max (at least 40 pushups)
    Step 15: Week 4: Day 3

    Set 1: 29 pushups

    120 second rest

    Set 2: 33 pushups

    120 second rest

    Set 3: 29 pushups

    120 second rest

    Set 4: 29 pushups

    120 second rest

    Set 5 max (at least 40 pushups)    3
  • img_ exhaustion test do as many pushups as you can, you should be able to do more than your last exhaustion test
    Step 16: Exhaustion Test

    Do as many pushups as you can, you should be able to do more than your last exhaustion test    3
  • img_week 5: day 1 set 1: 36 pushups 60 second rest set 2: 40 pushups 60 second rest set 3: 30 pushups 60 second rest set 4: 24 pushups 60 second rest set 5 max (at least 40 pushups)
    Step 17: Week 5: Day 1

    Set 1: 36 pushups

    60 second rest

    Set 2: 40 pushups

    60 second rest

    Set 3: 30 pushups

    60 second rest

    Set 4: 24 pushups

    60 second rest

    Set 5 max (at least 40 pushups)    3
  • img_ week 5: day 2 set 1: 19 pushups 45 second rest set 2: 19 pushups 45 second rest set 3: 22 pushups 45 second rest set 4: 22 pushups 45 second rest set 5: 18 pushups 45 second rest set 6: 18 pushups 45 second rest set 7: 22 pushups 45 second rest set 8 max (at least 45 pushups)
    Step 18: Week 5: Day 2

    Set 1: 19 pushups

    45 second rest

    Set 2: 19 pushups

    45 second rest

    Set 3: 22 pushups

    45 second rest

    Set 4: 22 pushups

    45 second rest

    Set 5: 18 pushups

    45 second rest

    Set 6: 18 pushups

    45 second rest

    Set 7: 22 pushups

    45 second rest

    Set 8 max (at least 45 pushups)    3
  • img_week 5: day 3 set 1: 20 pushups 45 second rest set 2: 20 pushups 45 second rest set 3: 24 pushups 45 second rest set 4: 24 pushups 45 second rest set 5: 20 pushups 45 second rest set 6: 20 pushups 45 second rest set 7: 22 pushups 45 second rest set 8 max (at least 50 pushups)
    Step 19: Week 5: Day 3

    Set 1: 20 pushups

    45 second rest

    Set 2: 20 pushups

    45 second rest

    Set 3: 24 pushups

    45 second rest

    Set 4: 24 pushups

    45 second rest

    Set 5: 20 pushups

    45 second rest

    Set 6: 20 pushups

    45 second rest

    Set 7: 22 pushups

    45 second rest

    Set 8 max (at least 50 pushups)    3
  • img_exhaustion test do as many pushups as you can, you should be able to do more than your last exhaustion test. if you can perform more than 60 pushups you should move on to week 6. week 5 is the hardest week, so if you don`t hit 60, you should repeat it and try again at the end of the week.
    Step 20: Exhaustion Test

    Do as many pushups as you can, you should be able to do more than your last exhaustion test. If you can perform more than 60 pushups you should move on to week 6. Week 5 is the hardest week, so if you don`t hit 60, you should repeat it and try again at the end of the week.    3
  • img_week 6: day 1 set 1: 45 pushups 60 second rest set 2: 55 pushups 60 second rest set 3: 35 pushups 60 second rest set 4: 30 pushups 60 second rest set 5 max (at least 55 pushups)
    Step 21: Week 6: Day 1

    Set 1: 45 pushups

    60 second rest

    Set 2: 55 pushups

    60 second rest

    Set 3: 35 pushups

    60 second rest

    Set 4: 30 pushups

    60 second rest

    Set 5 max (at least 55 pushups)    3
  • img_week 6: day 2 set 1: 22 pushups 45 second rest set 2: 22 pushups 45 second rest set 3: 30 pushups 45 second rest set 4: 30 pushups 45 second rest set 5: 24 pushups 45 second rest set 6: 24 pushups 45 second rest set 7: 18 pushups 45 second rest set 8: 18 pushups 45 second rest set 9 max (at least 58 pushups)
    Step 22: Week 6: Day 2

    Set 1: 22 pushups

    45 second rest

    Set 2: 22 pushups

    45 second rest

    Set 3: 30 pushups

    45 second rest

    Set 4: 30 pushups

    45 second rest

    Set 5: 24 pushups

    45 second rest

    Set 6: 24 pushups

    45 second rest

    Set 7: 18 pushups

    45 second rest

    Set 8: 18 pushups

    45 second rest

    Set 9 max (at least 58 pushups)    3
  • img_week 6: day 3 set 1: 26 pushups 45 second rest set 2: 26 pushups 45 second rest set 3: 33 pushups 45 second rest set 4: 33 pushups 45 second rest set 5: 26 pushups 45 second rest set 6: 26 pushups 45 second rest set 7: 22 pushups 45 second rest set 8: 22 pushups 45 second rest set 9 max (at least 60 pushups)
    Step 23: Week 6: Day 3

    Set 1: 26 pushups

    45 second rest

    Set 2: 26 pushups

    45 second rest

    Set 3: 33 pushups

    45 second rest

    Set 4: 33 pushups

    45 second rest

    Set 5: 26 pushups

    45 second rest

    Set 6: 26 pushups

    45 second rest

    Set 7: 22 pushups

    45 second rest

    Set 8: 22 pushups

    45 second rest

    Set 9 max (at least 60 pushups)    3
  • img_final test 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
    Step 24: Final Test

    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    5
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