Pushup Tracker

Push-ups after 40 — 4-week plan — Photo:Asso Myron / Unsplash

28 days

Beginner

Create a free account to start this plan. We'll track your progress automatically and set your daily goal to match the plan.

Create account & start plan Already have an account? Log in

Week 1

1
Max test
Max test with clean form
Result of your max test
Push-ups
reps
Your results adjust the targets for the following days. Without an entry, the normal plan values stay in place.
2
24reps(8 · 8 · 8)
Three sets of knee or elevated push-ups
- Push-ups
  0/ 24(8 · 8 · 8)
Knee push-up
3
Rest day
Rest day
4
27reps(9 · 9 · 9)
Three sets, clean technique
- Push-ups
  0/ 27(9 · 9 · 9)
5
Rest day
Rest day — shoulder mobility
6
30reps(10 · 10 · 10)
Three sets, full range of motion
- Push-ups
  0/ 30(10 · 10 · 10)
Standard push-up
7
Rest day
Rest day

Week 2

8
33reps(11 · 11 · 11)
Three sets, same technique as week 1
- Push-ups
  0/ 33(11 · 11 · 11)
9
Rest day
Rest day
10
36reps(12 · 12 · 12)
Three sets, slightly more volume
- Push-ups
  0/ 36(12 · 12 · 12)
11
Rest day
Rest day
12
39reps(13 · 13 · 13)
Three sets — this week's final increase
- Push-ups
  0/ 39(13 · 13 · 13)
13
Light day·16reps(8 · 8)
Light day
- Push-ups
  0/ 16(8 · 8)
14
Rest day
Rest day

Week 3

15
48reps(13 · 12 · 12 · 11)
4 sets, 90 s rest
- Push-ups
  0/ 48(13 · 12 · 12 · 11)
16
Rest day
Rest day
17
52reps(14 · 13 · 13 · 12)
4 sets, 90 s rest
- Push-ups
  0/ 52(14 · 13 · 13 · 12)
18
Rest day
Rest day — mobility
19
56reps(15 · 14 · 14 · 13)
4 sets, 90 s rest
- Push-ups
  0/ 56(15 · 14 · 14 · 13)
20
Light day·18reps(9 · 9)
Light day
- Push-ups
  0/ 18(9 · 9)
21
Rest day
Rest day

Week 4

22
60reps(16 · 15 · 15 · 14)
4 sets, controlled tempo
- Push-ups
  0/ 60(16 · 15 · 15 · 14)
23
Rest day
Rest day
24
64reps(17 · 16 · 16 · 15)
4 sets, slow eccentric
- Push-ups
  0/ 64(17 · 16 · 16 · 15)
25
Rest day
Rest day
26
Light day·20reps(10 · 10)
Light day
- Push-ups
  0/ 20(10 · 10)
27
Rest day
Rest day — prepare for final test
28
Max test
Final test: max push-ups
Result of your max test
Push-upsGuideline 50
reps
- Push-ups
  0/ 50