Subject: 30-day pushup plan, simple and powerful

Dedicate the rest of the summer to showing pushups who is the boss.

Our deceptively simple training plan wields the complex science of Strong Endurance™ and Plan Strong™.

Test your max reps (RM) on day one.

Take day two off and start the pushup program on day three. Do no other pushing exercises for the next month.

Train 5-6 days a week. If you are sore, skip a day.

Do a warm-up of choice before the first set of the day.

Every training day do 9 sets spread throughout the day. Rest for a minimum of 15min between sets; there is no upper limit on rest.

Each training day roll a die to determine the percentage of your max reps:
Table of max reps pushups percentage
E.g., an athlete has maxed out on the test with 40 perfect reps. 40:3=13.33. Thus, 1/3 RM is 13 reps. 20 reps are 1/2 RM, and 26 reps are 2/3 RM.

Another athlete has maxed out at 10. His or her 1/3, 1/2, and 2/3 are, respectively, 3, 5, and 7 reps.
Two weeks into the program retest your max reps after a day off. Rest the next day.

Recalibrate the 1/3, 1/2, and 2/3 of your max reps and carry on for two more weeks. Then retest in the same manner and post your results on our forum.

Power to your pushups!
Yoana Teran performing a one-arm pushup
Your definitive guide to bodyweight strength training
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