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Core Foundations — 4-week core plan
Photo:Minna Hamalainen / Unsplash

Pushup Tracker

Core Foundations — 4-week core plan

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.

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Week 1

  • 1
    Max test
    Baseline: max plank time · 10 clean push-ups · max hollow-hold time
    Results of your max test
    PlankGuideline 0:30
    Push-upsGuideline 10
    Hollow HoldGuideline 0:20

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

    Standard push-up
  • 2
    20reps(10 · 10)
    Plank · hollow hold · dead bug per side · push-ups
  • 3
    24reps(12 · 12)
    Leg raises · Russian twist · plank · push-ups
  • 4
    Rest day
    Rest day
  • 5
    20reps(10 · 10)
    Mountain climbers · dead bug · plank · push-ups
  • 6
    Light day·14reps(7 · 7)
    Light day — cat-cow · hip opener · clean push-ups
    Standard push-up
  • 7
    Rest day
    Rest day

Week 2

  • 8
    22reps(11 · 11)
    Plank · hollow hold · dead bug · push-ups
  • 9
    24reps(12 · 12)
    Leg raises · Russian twist · plank · push-ups — more volume
  • 10
    Rest day
    Rest day
  • 11
    24reps(12 · 12)
    Mountain climbers · side plank per side · push-ups
  • 12
    Light day·16reps(8 · 8)
    Light day — mobility · easy push-ups
  • 13
    30reps(10 · 10 · 10)
    Core circuit, 3 rounds — plank · hollow hold · dead bugs · push-ups
  • 14
    Rest day
    Rest day

Week 3

  • 15
    30reps(15 · 15)
    Plank · side plank per side · hollow hold · push-ups
  • 16
    30reps(15 · 15)
    Hanging knee raises · Russian twist · plank · push-ups
    Knee push-up
  • 17
    Rest day
    Rest day
  • 18
    30reps(15 · 15)
    Core power: plank · dead bug · mountain climbers · push-ups
  • 19
    Light day·18reps(9 · 9)
    Light day — easy push-ups · stretching
  • 20
    30reps(10 · 10 · 10)
    Core circuit, 3 rounds — plank · leg raises · Russian twists · push-ups
  • 21
    Rest day
    Rest day

Week 4

  • 22
    32reps(16 · 16)
    Plank · hollow hold · hanging knee raises · push-ups
    Knee push-up
  • 23
    36reps(12 · 12 · 12)
    Core circuit, 3 rounds — plank · Russian twists · leg raises · push-ups
  • 24
    Rest day
    Rest day
  • 25
    32reps(16 · 16)
    Side plank per side · dead bug · hollow hold · push-ups
  • 26
    Light day·18reps(9 · 9)
    Light day — easy push-ups · mobility
  • 27
    Rest day
    Rest day — prepare for final test
  • 28
    Max test
    Final test: 1 min plank hold · max push-ups · 1 min hollow hold
    Results of your max test
    PlankGuideline 1:00
    Push-upsGuideline 30
    Hollow HoldGuideline 1:00