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100 Pushups Challenge Plan

This document outlines a 4-week 100 pushups training routine with increasing difficulty each week. It provides the sets and reps for pushups on days 1, 2, and 3 of each week. The routine starts with lower reps in week 1 and progresses to higher reps, more sets, and shorter rest periods by week 4 to build up pushup strength and endurance over time.

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Eugen Mardare
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429 views2 pages

100 Pushups Challenge Plan

This document outlines a 4-week 100 pushups training routine with increasing difficulty each week. It provides the sets and reps for pushups on days 1, 2, and 3 of each week. The routine starts with lower reps in week 1 and progresses to higher reps, more sets, and shorter rest periods by week 4 to build up pushup strength and endurance over time.

Uploaded by

Eugen Mardare
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • 100 Pushups Routine Week 1-3
  • 100 Pushups Routine Week 4-6

100 pushups routine

WEEK 1 DAY 1
REST 60 SECONDS
16-20
21-25
SET 1
10
12
SET 2
12
17
SET 3
7
13
SET 4
7
13
SET 5 MAX
9
15
100 pushups routine
WEEK 2 DAY 1
REST 60 SECONDS
16-20
21-25
SET 1
12
18
SET 2
14
22
SET 3
11
16
SET 4
10
16
SET 5 MAX
16
25
100 pushups routine
WEEK 3 DAY 1
REST 60 SECONDS
31-35
36-40
SET 1
17
28
SET 2
19
35
SET 3
15
25
SET 4
15
22
SET 5 MAX
20
35

>25
14
18
14
14
20

100 pushups routine


WEEK 1 DAY 2
REST 90 SECONDS
16-20
21-25
SET 1
10
12
SET 2
12
17
SET 3
8
14
SET 4
8
14
SET 5 MAX
12
19

>25
21
25
21
21
32

100 pushups routine


WEEK 2 DAY 2
REST 90 SECONDS
16-20
21-25
SET 1
14
20
SET 2
16
25
SET 3
12
20
SET 4
12
20
SET 5 MAX
18
28

>40
36
40
30
24
40

SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8

100 pushups routine


WEEK 3 DAY 2
REST 45 SECONDS
31-35
36-40
10
18
10
18
13
20
13
20
10
14
10
14
9
16
25
40

>25
20
25
15
15
25

100 pushups routine


WEEK 1 DAY 3
REST 120 SECONDS
16-20
21-25
SET 1
11
16
SET 2
13
21
SET 3
9
15
SET 4
9
15
SET 5 MAX
13
21

>25
22
30
20
20
28

>25
25
29
25
25
36

100 pushups routine


WEEK 2 DAY 3
REST 120 SECONDS
16-20
21-25
SET 1
16
23
SET 2
18
28
SET 3
13
23
SET 4
13
23
SET 5 MAX
20
33

>25
29
33
29
29
40

> 40
19
19
22
22
18
18
22
45

100 pushups routine


WEEK 3 DAY 3
REST 45 SECONDS
31-35
36-40
13
18
13
18
15
20
15
20
12
17
12
17
10
20
30
45

>40
20
20
24
24
20
20
22
50

SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8

100 pushups routine


WEEK 4 DAY 1
REST 60 SECONDS
45-50
51-60
SET 1
25
40
SET 2
30
50
SET 3
20
25
SET 4
15
25
SET 5 MAX
40
50

>60
45
55
35
30
55

SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9

100 pushups routine


WEEK 4 DAY 2
REST 45 SECONDS
45-50
51-60
14
20
14
20
15
23
15
23
14
20
14
20
10
18
10
18
44
53

>60
22
22
30
30
24
24
18
18
58

SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9

100 pushups routine


WEEK 4 DAY 3
REST 45 SECONDS
45-50
51-60
13
22
13
22
17
30
17
30
16
25
16
25
14
18
14
18
50
55

>60
26
26
33
33
26
26
22
22
60

16-20 21-25 >25 16-20 21-25 >25 16-20 21-25 >25 SET 1 10 12 14 SET 1 10 12 20 SET 1 11 16 22 SET 2 12 17 18 SET 2 12 17 25 SE
45-50 51-60 >60 45-50 51-60 >60 45-50 51-60 >60 SET 1 25 40 45 SET 1 14 20 22 SET 1 13 22 26 SET 2 30 50 55 SET 2 14 20 22 SE

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