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Home  Pushup Training Plan |
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Peak Pushup Plan
Following this training plan should give you a solid chest
workout and base to score at least a Good High on the push-up portion of the
PRT. You can incorporate this plan into your normal work out, or do this as a standalone workout plan. The key
to excelling in pushups is repetition. The more daily pushups you can do the
better. Do pushups after you get up, at work, while watching TV and before bed.
For
example: Monday of week one, complete 3
sets of 5 push-ups, rest or do cardio for 10 minutes and then complete 2 sets
of 10 push-ups.
|
Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
One |
5 x 3
Rest
5 x 2 |
Normal Workout |
5 x 5 |
Normal Workout |
Max x 3 |
5 x 3
Rest
5 x 2 |
Rest |
|
Two |
10 x 3
Rest
10 x 2 |
Normal Workout |
10 x 5 |
Normal Workout |
Max x 3 |
10 x 3
Rest
10 x 2 |
Rest |
|
Three |
15 x 3
Rest
15 x 2 |
Normal Workout |
15 x 5 |
Normal Workout |
Max x 3 |
15 x 3
Rest
15 x 2 |
Rest |
|
Four |
20 x 3
Rest
20 x 2 |
Normal Workout |
20 x 5 |
Normal Workout |
Max x 3 |
20 x 3
Rest
20 x 2 |
Rest |
|
Five |
25 x 3
Rest
25 x 2 |
Normal Workout |
25 x 5 |
Normal Workout |
Max x 3 |
25 x 3
Rest
25 x 2 |
Rest |
|
Six |
30 x 3
Rest
30 x 2 |
Normal Workout |
30 x 5 |
Normal Workout |
Max x 3 |
30 x 3
Rest
30 x 2 |
Rest |
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Seven |
35 x 3
Rest
35 x 2 |
Normal Workout |
35 x 5 |
Normal Workout |
Max x 3 |
35 x 3
Rest
35 x 2 |
Rest |
|
Eight |
40 x 3
Rest
40 x 2 |
Normal Workout |
40 x 5 |
Normal Workout |
Max x 3 |
40 x 3
Rest
40 x 2 |
Rest |
* Remember:
Do not start ANY workout unless you are physically able. Check with your Doctor before performing any
of these exercises. |
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