week 5
Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 3 or Week 4 again. If you managed 31 - 35 push ups, follow column 1. If you completed between 36 & 40, column 2 is for you. More than 40 consecutive push ups? Great work! You'll be following column 3.
Note: Training days 2 & 3 have three new levels and now go up to level 8. The amount of rest between levels has also decreased, which will make the workouts just a little more challenging to perform. As always, don't be afraid to take a little extra rest if you need it.
Day 1 rest 60 seconds between each level (longer if required) |
|||
|---|---|---|---|
| 31 - 35 push ups | 36 - 40 push ups | > 40 push ups | |
| level 1 | 30 | 35 | 40 |
| level 2 | 24 | 28 | 32 |
| level 3 | 22 | 25 | 30 |
| level 4 | 20 | 22 | 25 |
| level 5 | max (at least 30) | max (at least 35) | max (at least 40) |
Day 2
rest 45 seconds between each level (longer if required) |
|||
| level 1&2 | 15 | 17 | 20 |
| level 3&4 | 14 | 16 | 18 |
| level 5&6 | 12 | 14 | 15 |
| level 7 | 10 | 12 | 14 |
| level 8 | max (at least 30) | max (at least 35) | max (at least 40) |
Day 3
rest 30 seconds between each level (longer if required) |
|||
| level 1&2 | 12 | 16 | 18 |
| level 3&4 | 12 | 14 | 16 |
| level 5&6 | 10 | 12 | 14 |
| level 7 | 9 | 10 | 12 |
| level 8 | max (at least 30) | max (at least 35) | max (at least 40) |
| print week 5 | |||
| print complete program | |||
Surprise, surprise, it's time for another exhaustion test. Week 4 was tough one, and if you've made it this far, you're getting close to reaching your goal. If you're able to perform more than 45 consecutive push ups, feel free to move on to Week 6. Couldn't quite manage 45? No problem, just repeat the week and you should be ready to go after another three workout days. Good luck!
© 2008 Steve Speirs | Original Template Design by Andreas Viklund
Based on an original idea @ 100pushups.info
