Training plans

Beginner-friendly plan: three training days per week, progressive overload, and a final max test in week 6.

Thirty days of daily training with targeted rest days. Push-ups are the core, plus core, leg, and pulling exercises. Day 1 is the max test, day 30 the final test.

Gentle 4-week plan for beginners 40+: focus on clean technique, full recovery, and controlled tempo.

30-day volume plan: ramp from 50 to 100 clean reps per session, then two weeks of consolidation. 5 training days + 1 light + 1 rest per week.

Four-phase progression toward a clean one-arm push-up: archer + wall negatives, bench negatives, partial-ROM one-arm, then full-ROM at wide stance. 4 active days + 3 rest days per week.

Symmetric 6-week plan for push-ups and pulling work (rows, pull-up negatives, face pulls). Avoids the classic "push only" imbalance and strengthens the posterior chain equally. One dedicated pull day per week on top of the push progression.

Six weeks of full-body circuits: push-ups, squats, lunges, glute bridges, and planks in 3-, 4-, and 5-round circuits. Three training days per week, clearly increasing volume, functional final test in week 6.

Four weeks of core stability: plank, hollow hold, dead bug, leg raises, and rotational work. Each training day also includes a moderate push-up activation. Four training days plus one light day per week, final test with plank hold and hollow hold.

Four weeks of high-intensity intervals with push-ups, burpees, mountain climbers, jumping jacks, and squats. Tabata, pyramid, and EMOM structures. Works well as a conditioning booster between classic push-up plans.

Two weeks of active recovery: daily mobility, yoga, and stretching sessions with light push-up volume. Ideal as a deload between two hard plans or to ease back in after a training break.