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week 1

So, you've completed your initial test and you're keen to start the program? Great!

For example: let's say you managed 8 push ups. Looking at the second column, Day 1 begins with Set 1 (6 push ups), a rest period of 60 seconds, before moving on to Set 2 (6 push ups). Rest for 60 seconds and continue with Set 3 (4 push ups) and Set 4 (4 push ups), before finishing with Set 5 and as many consecutive push ups as you can comfortably manage (at least 5, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but I promise it will get tough towards the end.

Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.

week 1: pick the appropriate column depending on your initial test results
Day 1
rest 60 seconds between each SET (longer if required)
  up to 5 push ups 6 - 10 push ups 11 - 20 push ups
set 1 2 6 10
set 2 3 6 12
set 3 2 4 7
set 4 2 4 7
set 5 max (at least 3) max (at least 5) max (at least 9)
Completed this workout? Go log it at Push Ups Logger!
Day 2
rest 90 seconds between each SET (longer if required)
set 1 3 6 10
set 2 4 8 12
set 3 2 6 8
set 4 3 6 8
set 5 max (at least 4) max (at least 7) max (at least 12)
Completed this workout? Go log it at Push Ups Logger!
Day 3
rest 120 seconds between each SET (longer if required)
set 1 4 8 11
set 2 5 10 15
set 3 4 7 9
set 4 4 7 9
set 5 max (at least 5) max (at least 10) max (at least 13)
Completed this workout? Go log it at Push Ups Logger!
print week 1

Hopefully you made it safely through the first week and now you're keen to move on to Week 2. However, if for some reason you struggled with the program, I would suggest either retaking the initial test or repeating Week 1. You'll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.

If you're ready to move on, let's take a look at Week 2 of the Hundred Push Ups Program.

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