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Full Body Strong — 6-week full-body plan
Photo:Lawrence Crayton / Unsplash

Pushup Tracker

Full Body Strong — 6-week full-body plan

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.

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Week 1

  • 1
    Max test
    Baseline test: max push-ups · 1 min wall-sit · 1 min plank
    Results of your max test
    Push-upsGuideline 20
    Wall SitGuideline 1:00
    PlankGuideline 1:00

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

  • 2
    30reps(10 · 10 · 10)
    Circuit, 3 rounds — push-ups · squats · lunges per leg · plank
  • 3
    Rest day
    Rest day
  • 4
    30reps(10 · 10 · 10)
    Circuit, 3 rounds — push-ups · sumo squats · glute bridges · plank
  • 5
    Light day·20reps(10 · 10)
    Light day — two sets of push-ups · mobility
  • 6
    30reps(10 · 10 · 10)
    Circuit, 3 rounds — push-ups · squats · glute bridges · hollow hold
  • 7
    Rest day
    Rest day

Week 2

  • 8
    36reps(12 · 12 · 12)
    Circuit, 3 rounds — push-ups · squats · lunges per leg · plank
  • 9
    Rest day
    Rest day
  • 10
    36reps(12 · 12 · 12)
    Circuit, 3 rounds — push-ups · sumo squats · glute bridges · plank
  • 11
    Light day·22reps(11 · 11)
    Light day — two sets of push-ups · hip opener
  • 12
    36reps(12 · 12 · 12)
    Circuit, 3 rounds — push-ups · step-ups per leg · Russian twists · plank
  • 13
    Rest day
    Rest day
  • 14
    Rest day
    Rest day

Week 3

  • 15
    40reps(10 · 10 · 10 · 10)
    Circuit, 4 rounds — push-ups · squats · glute bridges · plank
  • 16
    Rest day
    Rest day
  • 17
    44reps(11 · 11 · 11 · 11)
    Circuit, 4 rounds — push-ups · lunges per leg · glute bridges · plank
  • 18
    Light day·24reps(12 · 12)
    Light day — two sets of push-ups · yoga
  • 19
    48reps(12 · 12 · 12 · 12)
    Circuit, 4 rounds — push-ups · jump squats · glute bridges · plank
  • 20
    Rest day
    Rest day
  • 21
    Rest day
    Rest day

Week 4

  • 22
    52reps(13 · 13 · 13 · 13)
    Circuit, 4 rounds — push-ups · squats · glute bridges · plank
  • 23
    Rest day
    Rest day
  • 24
    56reps(14 · 14 · 14 · 14)
    Circuit, 4 rounds — push-ups · lunges per leg · hip thrusts · plank
  • 25
    Light day·26reps(13 · 13)
    Light day — two sets of push-ups · foam rolling
  • 26
    60reps(15 · 15 · 15 · 15)
    Circuit, 4 rounds — push-ups · jump squats · glute bridges · plank
  • 27
    Rest day
    Rest day
  • 28
    Rest day
    Rest day

Week 5

  • 29
    60reps(12 · 12 · 12 · 12 · 12)
    Circuit, 5 rounds — push-ups · squats · glute bridges · plank
    • Push-ups
      0/ 60(12 · 12 · 12 · 12 · 12)
    • Squats
      0/ 75(15 · 15 · 15 · 15 · 15)
    • Glute Bridge
      0/ 60(12 · 12 · 12 · 12 · 12)
    • Plank
      0:00/ 3:45(0:45 · 0:45 · 0:45 · 0:45 · 0:45)
  • 30
    Rest day
    Rest day
  • 31
    65reps(13 · 13 · 13 · 13 · 13)
    Circuit, 5 rounds — push-ups · lunges per leg · glute bridges · plank
    • Push-ups
      0/ 65(13 · 13 · 13 · 13 · 13)
    • Lunges
      0/ 160(32 · 32 · 32 · 32 · 32)
    • Glute Bridge
      0/ 65(13 · 13 · 13 · 13 · 13)
    • Plank
      0:00/ 4:10(0:50 · 0:50 · 0:50 · 0:50 · 0:50)
  • 32
    Light day·28reps(14 · 14)
    Light day — two sets of push-ups · mobility
  • 33
    70reps(14 · 14 · 14 · 14 · 14)
    Circuit, 5 rounds — push-ups · jump squats · hip thrusts · plank
  • 34
    Rest day
    Rest day
  • 35
    Rest day
    Rest day

Week 6

  • 36
    75reps(15 · 15 · 15 · 15 · 15)
    Peak circuit, 5 rounds — push-ups · squats · glute bridges · plank
    • Push-ups
      0/ 75(15 · 15 · 15 · 15 · 15)
    • Squats
      0/ 100(20 · 20 · 20 · 20 · 20)
    • Glute Bridge
      0/ 75(15 · 15 · 15 · 15 · 15)
    • Plank
      0:00/ 5:00(1:00 · 1:00 · 1:00 · 1:00 · 1:00)
  • 37
    Rest day
    Rest day
  • 38
    60reps(15 · 15 · 15 · 15)
    Taper circuit, 4 rounds, controlled tempo — push-ups · squats · glute bridges · plank
  • 39
    Light day·24reps(12 · 12)
    Light day — two sets of push-ups · mobility
  • 40
    Rest day
    Rest day — mobility
  • 41
    Rest day
    Rest day — prepare for final test
  • 42
    Max test
    Functional test: max push-ups · 50 squats for time · 1 min plank hold
    Results of your max test
    Push-upsGuideline 50
    SquatsGuideline 50
    PlankGuideline 1:00