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30-day challenge
Photo:Vitaly Gariev / Unsplash

Pushup Tracker

30-day challenge

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.

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Week 1

  • 1
    Max test
    Max test — log as your baseline
    Result of your max test
    Push-ups

    Your results adjust the targets for the following days. Without an entry, the normal plan values stay in place.

  • 2
    60reps(20 · 20 · 20)
    3×AMRAP push-ups, 90 s rest · 3×30 s plank
    • Push-ups
      0/ 60(20 · 20 · 20)
    • Plank
      0:00/ 1:30(0:30 · 0:30 · 0:30)
  • 3
    Light day·20reps(10 · 10)
    Light day — two sets at half load · mobility to finish
  • 4
    63reps(22 · 21 · 20)
    3×AMRAP push-ups, 90 s rest · 3×15 squats
  • 5
    Light day·22reps(11 · 11)
    Light day · 3×20 s hollow hold
  • 6
    66reps(23 · 22 · 21)
    3×AMRAP push-ups, 90 s rest · 3×10 rows
  • 7
    Rest day
    Rest day — mobility

Week 2

  • 8
    80reps(22 · 20 · 19 · 19)
    4×AMRAP push-ups, 60 s rest · 3×30 s mountain climbers
  • 9
    Light day·30reps(10 · 10 · 10)
    Light day — 3×60% of max · 3×12 glute bridges
  • 10
    84reps(23 · 21 · 20 · 20)
    4×AMRAP push-ups, 60 s rest · 3×45 s plank
    • Push-ups
      0/ 84(23 · 21 · 20 · 20)
    • Plank
      0:00/ 2:15(0:45 · 0:45 · 0:45)
  • 11
    Light day·33reps(11 · 11 · 11)
    Light day · 10 min mobility
  • 12
    88reps(24 · 22 · 21 · 21)
    4×AMRAP push-ups, 60 s rest · 3×12 jump squats
  • 13
    Light day·36reps(12 · 12 · 12)
    Light day · 3×10 dead bugs
  • 14
    Rest day
    Rest day — mobility

Week 3

  • 15
    100reps(22 · 20 · 20 · 20 · 18)
    5 sets at ~80% of max · 4×10 rows
    • Push-ups
      0/ 100(22 · 20 · 20 · 20 · 18)
    • Rows
      0/ 40(10 · 10 · 10 · 10)
  • 16
    Rest day
    Mobility & chest stretching
  • 17
    105reps(23 · 22 · 20 · 20 · 20)
    5 sets target reps · 4×25 s hollow hold
  • 18
    Rest day
    Mobility & chest stretching
  • 19
    110reps(24 · 22 · 22 · 22 · 20)
    5 sets of target reps · lunges to finish
  • 20
    Rest day
    Mobility & chest stretching
  • 21
    115reps(25 · 23 · 23 · 22 · 22)
    5 sets target reps · 3×8 burpees to finish

Week 4

  • 22
    70reps(25 · 23 · 22)
    3 sets at 70% — quality over quantity · 2×60 s plank
  • 23
    Light day·30reps(15 · 15)
    Light day — 2×50% · 10 min mobility
  • 24
    75reps(26 · 25 · 24)
    3 sets at 70% · 3×15 face pulls
  • 25
    Light day·30reps(15 · 15)
    Light day — 2×50% · 10 min stretching
  • 26
    75reps(26 · 25 · 24)
    3 sets at 70% · 2×30 s hollow hold
  • 27
    Rest day
    Active recovery — walk, mobility
  • 28
    Rest day
    Active recovery

Week 5

  • 29
    Rest day
    Rest before the final test
  • 30
    Max test
    Final test: max push-ups without stopping
    Result of your max test
    Push-upsGuideline 100