Wednesday, July 16, 2008

6 week Pyramid Pushup schedule, achieve 100 pushups

Follow the below workout schedule to achieve a goal of 100 pushups. For a more detailed plan goto http://hundredpushups.com


Pyramid Pushup Schedule


Day Rep 1 Rep 2 Rep 3 Rep 4 Rep 5
1 10 10 8 6 max(> 7)
2 12 12 10 10 max(> 10)
3 15 13 10 10 max(> 15)
4 12 12 9 7 max(> 10)
5 16 13 11 11 max(> 15)
6 15 15 12 12 max(> 15)
7 25 17 17 15 max(> 25)
8 27 19 19 15 max(>25)
9 30 22 22 20 max(> 27)
10 27 20 20 17 max(> 27)
11 27 21 21 18 max(> 25)
12 30 22 22 20 max(> 29)
13 40 32 30 25 max(> 40)
14 20 18 15 14 max(> 40)
15 18 16 14 12
max(> 40)
16 56 45 42 40 max(> 56)
17 30 25 25 22 max(> 56)
18 27 23 23 20 max(> 56)

Result: after 6 weeks, you should be able to do 100 pushups.

Rules:
1. Take a one day rest between in day and a 2 day rest after each 3rd day.
(ie. Every Mon, Wed, Friday)
2. Take a 60 scond rest between each rep.
3. If you can't do the max (Rep 5), you must repeat the day.
4. Fill in the date column, when you have accomplished the day of reps

You can also download the PDF schedule I designed HERE

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