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Push & Pull Balance — 6-week plan
Photo:Gordon Cowie / Unsplash

Pushup Tracker

Push & Pull Balance — 6-week plan

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.

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Week 1

  • 1
    30reps(10 · 10 · 10)
    Push 3×10 clean push-ups · Pull 3×8 inverted rows, 90 s rest
    Standard push-up
  • 2
    24reps(12 · 12)
    Pull day: 4×8 Australian rows · Push 2×12 knee push-ups as activation
    Knee push-up
  • 3
    Rest day
    Rest day
  • 4
    33reps(11 · 11 · 11)
    Push 3×11 · Pull 3×6 pull-up negatives (5 s eccentric)
  • 5
    Light day·20reps(10 · 10)
    Light day 2×10 · 3×12 face pulls
  • 6
    36reps(12 · 12 · 12)
    Push 3×12 · Pull 3×8 inverted rows · plank 3×30 s
  • 7
    Rest day
    Rest day

Week 2

  • 8
    36reps(13 · 12 · 11)
    Push 3×AMRAP (target 13-12-11) · Pull 3×9 rows
  • 9
    27reps(9 · 9 · 9)
    Pull day: 4×9 Australian rows · Push 3×9 clean push-ups
    Standard push-up
  • 10
    Rest day
    Rest day
  • 11
    39reps(14 · 13 · 12)
    Push 3×AMRAP (target 14-13-12) · Pull 3×7 pull-up negatives
  • 12
    Light day·22reps(11 · 11)
    Light day 2×11 · 3×12 face pulls · shoulder mobility
  • 13
    42reps(15 · 14 · 13)
    Push 3×AMRAP · Pull 3×10 inverted rows · plank 3×40 s
  • 14
    Rest day
    Rest day

Week 3

  • 15
    45reps(12 · 11 · 11 · 11)
    Push 4 sets · Pull 4×6 pull-ups (or negatives)
  • 16
    30reps(10 · 10 · 10)
    Pull day: 5×8 Australian rows · Push 3×10 clean push-ups
    Standard push-up
  • 17
    Rest day
    Rest day
  • 18
    48reps(13 · 12 · 12 · 11)
    Push 4×AMRAP · Pull 4×7 pull-ups · plank 3×45 s
  • 19
    Light day·24reps(12 · 12)
    Light day 2×12 · 3×15 face pulls
  • 20
    51reps(14 · 13 · 12 · 12)
    Push 4×AMRAP · Pull 4×8 pull-ups · hollow hold 3×20 s
  • 21
    Rest day
    Rest day

Week 4

  • 22
    54reps(15 · 13 · 13 · 13)
    Push 4 sets, 60 s rest · Pull 4×8 pull-ups
  • 23
    33reps(11 · 11 · 11)
    Pull day: 5×9 Australian rows · Push 3×11 push-ups
  • 24
    Rest day
    Rest day
  • 25
    57reps(16 · 14 · 14 · 13)
    Push 4×AMRAP · Pull 4×9 pull-ups · plank 3×50 s
  • 26
    Light day·26reps(13 · 13)
    Light day 2×13 · chest and back mobility
  • 27
    60reps(17 · 15 · 14 · 14)
    Push 4×AMRAP · Pull 4×10 pull-ups · hollow hold 3×30 s
  • 28
    Rest day
    Rest day

Week 5

  • 29
    65reps(14 · 13 · 13 · 13 · 12)
    Push 5 sets · Pull 5×7 pull-ups, 90 s rest
  • 30
    36reps(12 · 12 · 12)
    Pull day: 5×10 Australian rows · Push 3×12 push-ups
  • 31
    Rest day
    Rest day
  • 32
    70reps(15 · 14 · 14 · 14 · 13)
    Push 5 sets · Pull 5×8 pull-ups · plank 3×60 s
    • Push-ups
      0/ 70(15 · 14 · 14 · 14 · 13)
    • Pull-ups
      0/ 40(8 · 8 · 8 · 8 · 8)
    • Plank
      0:00/ 3:00(1:00 · 1:00 · 1:00)
  • 33
    Light day·28reps(14 · 14)
    Light day 2×14 · 4×12 face pulls
  • 34
    75reps(16 · 15 · 15 · 15 · 14)
    Push 5 sets · Pull 5×9 pull-ups · hollow hold 3×40 s
  • 35
    Rest day
    Rest day

Week 6

  • 36
    80reps(17 · 16 · 16 · 16 · 15)
    Push 5 sets heavy · Pull 5×10 pull-ups
    • Push-ups
      0/ 80(17 · 16 · 16 · 16 · 15)
    • Pull-ups
      0/ 50(10 · 10 · 10 · 10 · 10)
  • 37
    40reps(10 · 10 · 10 · 10)
    Pull focus: 5×AMRAP pull-ups · Push 4×10 push-ups
  • 38
    Rest day
    Rest day — mobility
  • 39
    60reps(15 · 15 · 15 · 15)
    Taper day: 4×15 clean push-ups · 3×6 pull-ups
    Standard push-up
  • 40
    Light day·20reps(10 · 10)
    Light day 2×10 · mobility
  • 41
    Rest day
    Rest day — prepare for final test
  • 42
    Max test
    Final test: max push-ups + max pull-ups in a single set
    Results of your max test
    Push-upsGuideline 100
    Pull-upsGuideline 12