week 4
Week 3 is now comfortably behind you and it's time to start Week 4. Continue by following the same column of exercises as you did last week.
At the end of Week 4 it will be time to perform another exhaustion test. You should know what to do by now - simply perform as many good-form push ups as you can comfortably manage before you're unable to perform another one. As per the end of Week 2, stress your system by all means, but please don't go beyond the safety limit.
The number of push ups you complete will determine which level of the program you'll start in Week 5. Make sure you perform this test within a couple of days of completing Week 4.
Day 1 rest 60 seconds between each level (longer if required) |
|||
|---|---|---|---|
| 16 -20 push ups | 21 - 25 push ups | > 26 push ups | |
| level 1 | 16 | 22 | 27 |
| level 2 | 13 | 16 | 20 |
| level 3 | 13 | 16 | 20 |
| level 4 | 11 | 14 | 17 |
| level 5 | max (at least 16) | max (at least 22) | max (at least 27) |
Day 2
rest 90 seconds between each level (longer if required) |
|||
| level 1 | 16 | 22 | 27 |
| level 2 | 14 | 17 | 21 |
| level 3 | 14 | 17 | 21 |
| level 4 | 12 | 15 | 18 |
| level 5 | max (at least 15) | max (at least 20) | max (at least 25) |
Day 3
rest 120 seconds between each level (longer if required) |
|||
| level 1 | 20 | 25 | 30 |
| level 2 | 15 | 19 | 22 |
| level 3 | 15 | 19 | 22 |
| level 4 | 15 | 17 | 20 |
| level 5 | max (at least 18) | max (at least 24) | max (at least 29) |
| print week 4 | |||
| print complete program | |||
Ok, time for another exhaustion test. You should be feeling much stronger now than your initial test 4 weeks ago. Make a note of how many push ups you complete, and move on to Week 5.
© 2008 Steve Speirs | Original Template Design by Andreas Viklund
Based on an original idea @ 100pushups.info
