Week 2

Week 1 should now be comfortably behind you and it's time to start Week 2 of the hundred pushups program. Continue by following the same column of exercises as you did in Week 1. Don't cut any corners, but feel free to take a little more rest between each level if you need to. It's also important to be well hydrated before you start each workout.

At the end of Week 2 it will be time to check your strength and perform an exhaustion test. In simple terms, perform as many good-form pushups as you can comfortably manage before you physically can't do another rep. Stress your system by all means, but please don't go beyond the safety limit. The number of pushups you complete will determine which level of the program you'll start in Week 3. Perform this test within a couple of days of completing Week 2. Good luck!

week 2: pick the appropriate column depending on your initial test results
DAY 1
REST 60 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 4 9 14
SET 2 6 11 14
SET 3 4 8 10
SET 4 4 8 10
SET 5 6+ 11+ 15+
Completed this workout?
Go log it at PUSHUPS LOGGER!
DAY 2
REST 90 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 5 10 14
SET 2 6 12 16
SET 3 4 9 12
SET 4 4 9 12
SET 5 7+ 13+ 17+
Completed this workout?
Go log it at PUSHUPS LOGGER!
DAY 3
REST 120 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 5 12 16
SET 2 7 13 17
SET 3 5 10 14
SET 4 5 10 14
SET 5 8+ 15+ 20+
Completed this workout?
Go log it at PUSHUPS LOGGER!

 

Don't forget, now you've completed Week 2, it's time to take an exhaustion test. Perform as many good-form pushups as you can manage before you physically can't do another one. Make a note of how many pushups you complete, and move on to Week 3. Hope you're ready for the next level!