Six-Week Pushup Program
This is the complete push-up plan inside PushTo100: three workouts a week for six weeks, at one of three levels. Every set of all 18 workouts is listed below.
How it works
- Train three days a week, with at least one rest day between workouts.
- Most workouts take 10 to 20 minutes, including rest.
- Most workouts are five sets. From the second workout of week 5, some run to eight or more sets and finish with your biggest set.
- If you can't finish a set, do as many as you can with good form, then rest and continue.
Stop if you feel pain. If you have an injury or a health concern, talk to a healthcare provider before starting.
Choose your level
Choose by how many pushups you can do in a row today. In the tables, each box shows the workout's total, then the reps in each set.
Beginner: 0–14 pushups
Your first workout is 12 pushups and your last is 170, for 1,241 across the program. Your biggest single set is 50.
| Week | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Wk 1 | 12 pushups, in sets of 2, 3, 2, 2, 3 | 16 pushups, in sets of 3, 4, 2, 3, 4 | 22 pushups, in sets of 4, 5, 4, 4, 5 |
| Wk 2 | 24 pushups, in sets of 4, 6, 4, 4, 6 | 26 pushups, in sets of 5, 6, 4, 4, 7 | 30 pushups, in sets of 5, 7, 5, 5, 8 |
| Wk 3 | 45 pushups, in sets of 10, 12, 7, 7, 9 | 50 pushups, in sets of 10, 12, 8, 8, 12 | 55 pushups, in sets of 11, 13, 9, 9, 13 |
| Wk 4 | 63 pushups, in sets of 12, 14, 11, 10, 16 | 72 pushups, in sets of 14, 16, 12, 12, 18 | 80 pushups, in sets of 16, 18, 13, 13, 20 |
| Wk 5 | 86 pushups, in sets of 17, 19, 15, 15, 20 | 95 pushups, in sets of 10, 10, 13, 13, 10, 10, 9, 20 | 125 pushups, in sets of 13, 13, 15, 15, 12, 12, 10, 35 |
| Wk 6 | 120 pushups, in sets of 25, 20, 20, 15, 40 | 150 pushups, in sets of 14, 14, 15, 15, 14, 14, 10, 10, 44 | 170 pushups, in sets of 13, 13, 17, 17, 16, 16, 14, 14, 50 |
Intermediate: 15–34 pushups
Your first workout is 25 pushups and your last is 275, for 2,000 across the program. Your biggest single set is 55.
| Week | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Wk 1 | 25 pushups, in sets of 6, 6, 4, 4, 5 | 33 pushups, in sets of 6, 8, 6, 6, 7 | 42 pushups, in sets of 8, 10, 7, 7, 10 |
| Wk 2 | 47 pushups, in sets of 9, 11, 8, 8, 11 | 53 pushups, in sets of 10, 12, 9, 9, 13 | 60 pushups, in sets of 12, 13, 10, 10, 15 |
| Wk 3 | 72 pushups, in sets of 12, 17, 13, 13, 17 | 80 pushups, in sets of 14, 19, 14, 14, 19 | 88 pushups, in sets of 16, 21, 15, 15, 21 |
| Wk 4 | 97 pushups, in sets of 18, 22, 16, 16, 25 | 113 pushups, in sets of 20, 25, 20, 20, 28 | 130 pushups, in sets of 23, 28, 23, 23, 33 |
| Wk 5 | 145 pushups, in sets of 28, 35, 25, 22, 35 | 160 pushups, in sets of 18, 18, 20, 20, 14, 14, 16, 40 | 175 pushups, in sets of 18, 18, 20, 20, 17, 17, 20, 45 |
| Wk 6 | 190 pushups, in sets of 40, 50, 25, 25, 50 | 215 pushups, in sets of 20, 20, 23, 23, 20, 20, 18, 18, 53 | 275 pushups, in sets of 22, 22, 30, 30, 30, 25, 25, 18, 18, 55 |
Advanced: 35+ pushups
Your first workout is 45 pushups and your last is 274, for 2,327 across the program. Your biggest single set is 60.
| Week | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Wk 1 | 45 pushups, in sets of 10, 12, 7, 7, 9 | 50 pushups, in sets of 10, 12, 8, 8, 12 | 57 pushups, in sets of 11, 15, 9, 9, 13 |
| Wk 2 | 63 pushups, in sets of 14, 14, 10, 10, 15 | 71 pushups, in sets of 14, 16, 12, 12, 17 | 81 pushups, in sets of 16, 17, 14, 14, 20 |
| Wk 3 | 80 pushups, in sets of 14, 18, 14, 14, 20 | 100 pushups, in sets of 20, 25, 15, 15, 25 | 120 pushups, in sets of 22, 30, 20, 20, 28 |
| Wk 4 | 120 pushups, in sets of 21, 25, 21, 21, 32 | 140 pushups, in sets of 25, 29, 25, 25, 36 | 160 pushups, in sets of 29, 33, 29, 29, 40 |
| Wk 5 | 170 pushups, in sets of 36, 40, 30, 24, 40 | 185 pushups, in sets of 19, 19, 22, 22, 18, 18, 22, 45 | 200 pushups, in sets of 20, 20, 24, 24, 20, 20, 22, 50 |
| Wk 6 | 165 pushups, in sets of 45, 55, 35, 30 | 246 pushups, in sets of 22, 22, 30, 30, 24, 24, 18, 18, 58 | 274 pushups, in sets of 26, 26, 33, 33, 26, 26, 22, 22, 60 |
Will this get me to 100 pushups?
Every level gets you past 100 pushups in a single workout: by week 3 on Advanced, week 4 on Intermediate, and week 5 on Beginner. The program doesn't promise 100 in a row. Its biggest single set is 60, on Advanced.
Follow it in the app
PushTo100 for iPhone, iPad, and Apple Watch shows your next set, times your rest, and tracks your progress through the program.
