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 pushups, follow column 1.
  • If you completed between 36 & 40, column 2 is for you.
  • More than 40 consecutive pushups? Great work! You'll be following column 3.

week 5: pick the appropriate column depending on your latest test results
DAY 1
REST 60 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 31-35 36-40 >40
SET 1 17 28 36
SET 2 19 35 40
SET 3 15 25 30
SET 4 15 22 24
SET 5 20+ 35+ 40+
Completed this workout?
Go log it at PUSHUPS LOGGER!
DAY 2
REST 45 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 31-35 36-40 >40
SET 1 10 18 19
SET 2 10 18 19
SET 3 13 20 22
SET 4 13 20 22
SET 5 10 14 18
SET 6 10 14 18
SET 7 9 16 22
SET 8 25+ 40+ 45+
Completed this workout?
Go log it at PUSHUPS LOGGER!
DAY 3
REST 45 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 31-35 36-40 >40
SET 1 13 18 20
SET 2 13 18 20
SET 3 15 20 24
SET 4 15 20 24
SET 5 12 17 20
SET 6 12 17 20
SET 7 10 20 22
SET 8 30+ 45+ 50+
Completed this workout?
Go log it at PUSHUPS LOGGER!

 

Surprise, surprise, it's time for another exhaustion test. Week 5 was a 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 pushups, 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!