Start at Level 1 and build your way up each week, or choose the Weekly Guide that's best-suited to your level of fitness.
Each program includes a series of push-up exercises, as well as an accessory workout. The accessory workout is designed to help strengthen the muscles that you need to do push-ups, and these exercises will help to make push-ups feel easier.
Remember to train within your limits and seek help from a health professional if you need support.
Before you begin: Do a Push-Up Self Assessment
- The purpose of the assessment is to determine which type(s) of push-ups you can do 10 full repetitions of.
- Start from the easiest level, attempting 10 repetitions.
- If you complete 10 repetitions successfully, attempt the next level.
- A successful repetition is having your elbows reach a 90 degree angle and then fully extending the elbows back to the straight position.
- Your spine and hips should be kept straight throughout. You may need a friend to help check your technique.
Level 2: Incline push-up.
Level 3: Kneeling cantilever push-up.
Level 4: Knee push-up.
Level 5: Classic push-up.
View our Push-Up Guide for proper technique.
WEEK 1: TRAINING PROGRAM
WEEK 1 PUSH-UPS
DAY 1:
Push-up Max Test = Do as many push-ups (at your appropriate level) as you can with no rest.
DAY 2:
5 sets of 50% of your max repetitions.
E.g. If your max is 20 push-ups, then complete 5 sets of 10 push-ups. Rest 1 minute between sets.
DAY 3:
Complete 3 sets of 75% max repetitions.
E.g. if your max is 20 push-ups, then complete 3 sets of 15 push-ups.
WEEK 1 ACCESSORY WORKOUTS
Do this up to 4 times throughout the week:
Complete 3 sets of the following:
Triceps dips (30 seconds)
Commando push-ups (30 seconds)
Dolphins (30 seconds)
Cobra push-ups (30 seconds)
Rest for 30 seconds between each exercise and 1 minute between each set. We've even shared the correct technique for these alternative exercises.
WEEK 2: TRAINING PROGRAM
WEEK 2 PUSH-UPS
DAY 1:
Complete 4 sets of 75% of your max push-ups. Rest 90 seconds between sets.
DAY 2:
Complete 6 sets of push-ups for 20 seconds. Rest 20 seconds between sets.
DAY 3:
Complete 5 sets of 75% of your max push-ups. Rest 90 seconds between sets.
DAY 4:
Re-do the Push-Up Self-Assessment (at the top of this page).
WEEK 2 ACCESSORY WORKOUTS
Do this once throughout the week:
Complete 3 sets of the following:
Triceps dips (40 seconds)
Commando push-ups (40 seconds)
Dolphins (40 seconds)
Rest for 20 seconds between each exercise and 20 seconds between each set. Be sure to use the correct technique for these exercises.
Do this once throughout the week:
Complete 3 sets of the following:
Triceps dips (30 seconds)
Commando push-ups (30 seconds)
Cobras (30 seconds)
Rest for 30 seconds between each exercise and 1 minute between each set.
WEEK 3: TRAINING PROGRAM
WEEK 3 PUSH-UPS
DAY 1:
5 sets of push-ups for 30 seconds. Rest 30 seconds between sets.
DAY 2:
4 sets of your maximum repetitions (as many push-ups as you can do).
Rest 2 minutes between sets.
Regressed push-up option: if your maximum is 50 on your knees, you can complete 40 on your knees then 10 on a bench to achieve a total of 50.
DAY 3:
5 sets of 30 seconds. Rest 30 seconds between sets. Aim to do this twice throughout the day.
DAY 4:
5 sets of 30 seconds. Rest 30 seconds between sets. Aim to do this twice throughout the day.
WEEK 3 ACCESSORY WORKOUTS
Do this once throughout the week:
Complete 3 sets these exercises:
Triceps dips (20 reps)
Commando push-ups (20 reps)
Cobra push-ups (20 reps)
Dolphins (20 reps)
No rest between exercises and 1 minute rest between sets. Remember to use the correct technique for these exercises.
WEEK 4: TRAINING PROGRAM
WEEK 4 PUSH-UPS
DAY 1:
Re-do the Push-Up Self-Assessment (at the top of this page).
Then, complete 5 sets of 75% of your maximum repetitions with 90 seconds rest between sets.
DAY 2:
Do as many reps as you can in 60 seconds, then 40 seconds, then 20 seconds.
Rest for 20 seconds in between each set.
Repeat this 3 times, resting 60 seconds between each round.
DAY 3:
5 sets of your maximum reps. Rest for 2 minutes between sets.
Regressed push-up option: if your maximum is 50 on your knees, you can complete 40 on your knees then 10 on a bench to achieve a total of 50.
DAY 4:
Do as many reps as you can in 60 seconds, then 40 seconds, then 20 seconds.
Rest for 20 seconds in between each set.
Repeat this 3 times, resting 60 seconds between each round.
WEEK 4 ACCESSORY WORKOUTS
Do this twice throughout the week:
Complete 3 sets of these exercises:
Triceps dips (30 reps)
Commando push-ups (30 reps)
Cobra push-ups (30 reps)
Dolphins (30 reps)
No rest between exercises and 1 minute rest between sets.
That's it - you're officially a push-up pro! Good luck for the Challenge.
Don't forget to stick to your physical limits and consider doing alternative exercises like sit-ups, squats and lunges instead of push-ups. Find the correct techniques for these alternative exercises and more.
