每日 100 — 30 天达到 100 个标记

Who is this plan for?

Intermediate athletes who can do 20+ clean push-ups in one set and want to bring their working volume up to 100 reps per session. This is a volume plan, not a max-strength plan: it's about work capacity — handling lots of reps and recovering from them. If you're below 20 reps, the 6-week beginner build-up is the better choice.

How the progression works

Day 1 is a baseline test: one max set that records your starting point. From there, daily volume climbs from 50 to 100 reps over two weeks — from 5×10 through 5×12 to 5×14 and beyond, always with 60 seconds of rest between sets. The short rest is deliberate: it trains you to keep pressing cleanly under residual fatigue. Weeks 3 and 4 consolidate at the 100-rep level instead of pushing further — your body learns to treat that volume as the new normal. The rhythm: five training days, one light day, one rest day per week.

Common mistakes on this plan

• Stretching the 60-second rest. Three minutes of rest makes the sets easier — and trains something different from what's programmed. Set a timer.
• Volume over form. With daily training, every sloppy rep comes back to bite you a hundredfold. Partial reps don't count toward the 100.
• Ignoring shoulder warning signs. Daily pressing is unfamiliar territory for tendons. Mild muscle soreness is normal; a sharp pain inside the shoulder joint is not — take an extra rest day instead of "pushing through."

What you'll be able to do at the end

After 30 days, 100 clean reps per session is your regular program, not your exceptional day — and your max set typically grows by 20 to 30% as a side effect. After that, technique variations are worth a look: the 12-week one-arm push-up build-up uses the work capacity you've built as its foundation.