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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.

week 4: pick the same column as you did in week 3
Day 1
rest 60 seconds between each SET (longer if required)
  16 -20 push ups 21 - 25 push ups > 25 push ups
set 1 12 18 21
set 2 14 22 25
set 3 11 16 21
set 4 10 16 21
set 5 max (at least 16) max (at least 25) max (at least 32)
Completed this workout? Go log it at Push Ups Logger!
Day 2
rest 90 seconds between each SET (longer if required)
set 1 14 20 25
set 2 16 25 29
set 3 12 20 25
set 4 12 20 25
set 5 max (at least 18) max (at least 28) max (at least 36)
Completed this workout? Go log it at Push Ups Logger!
Day 3
rest 120 seconds between each SET (longer if required)
set 1 16 23 29
set 2 18 28 33
set 3 13 23 29
set 4 13 23 29
set 5 max (at least 20) max (at least 33) max (at least 40)
Completed this workout? Go log it at Push Ups Logger!
print week 4

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.

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