从零到一百 — 6 周建立计划

Who is this plan for?

Beginners who can currently do about 10 to 15 clean push-ups in one set and want a clear roadmap instead of vague "just do more" advice. If you can't do 10 reps yet, start with knee or incline push-ups until you get there — the plan assumes 10 as its baseline.

How the progression works

Three main training days per week, always with at least one rest day in between — as a beginner, your strength grows during recovery, not during the set. Week 1 starts at 3×10 with 90 seconds of rest between sets; from there, weekly volume increases by roughly 10% per week. Many days are programmed as AMRAP ("as many reps as possible"): you do as many clean reps per set as you can, and the target (e.g. ≈12-11-10) is a guideline, not an obligation. Every Saturday brings a light day at half volume — it keeps the movement fresh without disturbing recovery. Week 6 closes with a final test: one max set that shows your progress in black and white.

Common mistakes on this plan

• Skipping the rest days. Training seven days a week feels diligent, but at this volume it costs you the very adaptation the plan is built around.
• Reading AMRAP as "until collapse." The set ends when your form breaks — sagging hips or half-depth reps don't count.
• Testing too early. The max attempt belongs at the end of week 6, not in week 3. Mid-plan tests cost recovery and tell you little.

What you'll be able to do at the end

Realistically, you'll double your max set in six weeks: someone starting at 12 usually lands between 20 and 25 clean reps. Just as important: you'll have trained three times a week for six straight weeks — the habit is the real win. As a follow-up, the 30-day challenge plan fits well, or if you're aiming for 100 reps per session, the Daily 100 plan.