The schedule shows you different sets with number of pushups per set. Go for your max consecutive reps in the last set. If you are at < 45 consecutive pushups redo week 2/3/4/5. If you can do 45 or more chose an option that suits your max capacity. Rest time differs per day. It's the final training week friends..
Day 2 - Tuesday September 6th 2022:
Rest day.
Day 3 - Wednesday September 7th 2022:
45 sec rest in-between sets
45-50: 14-14-15-15-14-14-10-10-max (target >44)
51-60: 20-20-23-23-20-20-18-18-max (target >53)
>60: 22-22-30-30-24-24-18-18-max (target >58)
Day 4 - Thursday September 8th 2022:
Rest day.
Day 5 - Friday September 9th 2022:
45 sec rest in-between sets
45-50: 13-13-17-17-16-16-14-14-max (target >50)
51-60: 22-22-30-30-25-25-18-18-max (target >55)
>60: 26-26-33-33-26-26-22-22-max (target >60)
Day 6 - Saturday September 10th 2022:
Rest day.
Day 7 - Sunday September 11th 2022: Rest
Rest day.
After week 6
Test your max rep of pushups. This is your ultimate challenge.
Film yourself, either for your own record or to share with us.
Day 1 - Monday August 29th 2022:
31-35: 17-19-15-15-max (target >20)
36-40: 28-35-25-22-max (target >35)
>40: 36-40-30-24-max (target >40)
Day 2 - Tuesday August 30th 2022:
Rest day.
Day 3 - Wednesday August 31th 2022:
31-35: 10-10-13-13-10-10-9-max (target >25)
36-40: 18-18-20-20-14-14-16-max (target >40)
>40: 19-19-22-22-18-18-22-max (target >45)
Day 4 - Thursday September 1st 2022:
Rest day.
Day 5 - Friday September 2nd 2022:
31-35: 13-13-15-15-12-12-10-max (target >30)
36-40: 18-18-20-20-17-17-20-max (target >45)
>40: 20-20-24-24-20-20-22-max (target >50)
Day 6 - Saturday September 3rd 2022:
Retest your max rep count if you want.
Day 7 - Sunday September 4th 2022: Rest
Rest day.
Day 1 - Monday August 22nd 2022:
16-20: 12-14-11-10-max (target >16)
21-25: 18-22-16-16-max (target > 25)
>25: 21-25-21-21-max (target >32)
Day 2 - Tuesday August 23rd 2022:
Rest day.
Day 3 - Wednesday August 24th 2022:
16-20: 14-16-12-12-max (target >18)
21-25: 20-25-20-20-max (target > 28)
>25: 25-29-25-25-max (target >36)
Day 4 - Thursday August 25th 2022:
Rest day.
Day 5 - Friday August 26th 2022:
16-20: 16-18-13-13-max (target >20)
21-25: 23-28-23-23-max (target > 33)
>25: 29-33-29-29-max (target >40)
Day 6 - Saturday August 27th 2022:
Retest your max rep count if you want.
Day 7 - Sunday August 28th 2022: Rest
Rest day.
Day 1 - Monday August 15th 2022:
16-20: 10-12-7-7-max (target >9)
21-25: 12-17-13-13-max (target > 17)
>25: 14-18-14-14-max (target >20)
Day 2 - Tuesday August 16th 2022:
Rest day.
Day 3 - Wednesday August 17th 2022:
16-20: 10-12-8-8-max (target >12)
21-25: 14-19-14-14-max (target > 19)
>25: 20-25-15-15-max (target >25)
Day 4 - Thursday August 18th 2022:
Rest day.
Day 5 - Friday August 19th 2022:
16-20: 11-13-9-9-max (target >13)
21-25: 16-21-15-15-max (target > 21)
>25: 22-30-20-20-max (target >28)
Day 6 - Saturday August 20th 2022:
Retest your max rep count if you want.
Day 7 - Sunday August 21th 2022: Rest
Rest day.
Day 1 - Monday August 8th 2022:
<10: 9-11-8-8-max (target > 11)
>10: 14-14-10-10-max (target >15)
Day 2 - Tuesday August 9th 2022:
Rest day.
Day 3 - Wednesday August 10th 2022:
<10: 10-12-9-9-max (target >13)
>10: 14-16-12-12-max (target >17)
Day 4 - Thursday August 11th 2022:
Rest day.
Day 5 - Friday August 12th 2022:
<10: 12-13-10-10-max (target >15)
>10: 16-17-14-14-max (target >20)
Day 6 - Saturday August 13th 2022:
Retest your max rep count if you want.
Day 7 - Sunday August 14th 2022: Rest
Rest day.
Day 1 - Monday August 1st 2022:
<10: 6-6-4-4-max (target >5)
>10: 10-12-7-7-max (target >9)
Day 2 - Tuesday August 2nd 2022:
Rest day.
Day 3 - Wednesday August 3rd 2022:
<10: 6-8-6-6-max (target >7)
>10: 10-12-8-8-max (target >9)
Day 4 - Thursday August 4th 2022:
Rest day.
Day 5 - Friday August 5th 2022:
<10: 8-10-7-7-max (target >10)
>10: 11-15-9-9-max (target >13)
Day 6 - Saturday August 6th 2022:
Retest your max rep count if you want.
Day 7 - Sunday August 7th 2022: Rest
Rest day.
