week 6

Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 5 again. If you managed 46 - 50 push ups, follow column 1. If you completed between 51 & 60, column 2 is for you. More than 60 consecutive push ups? Tremendous! You'll be following column 3.

Note: Training days 2 & 3 have an extra level and now go up to level 9. Rest between levels is minimal, which will make the workouts quite challenging to perform. Don't be afraid to take a little extra rest if you need it and make sure you're well hydrated before you start the workouts.

week 6: pick the appropriate column depending on your latest test results
Day 1
rest 60 seconds between each level (longer if required)
  46 - 50 push ups 51 - 60 push ups > 60 push ups
level 1 42 50 56
level 2 35 40 45
level 3 32 36 42
level 4 30 35 40
level 5 max (at least 42) max (at least 50) max (at least 56)
Day 2
rest 45 seconds between each level (longer if required)
level 1&2 22 25 30
level 3&4 20 22 25
level 5&6 17 22 25
level 7&8 15 18 22
level 9 max (at least 42) max (at least 50) max (at least 56)
Day 3
rest 30 seconds between each level (longer if required)
level 1&2 20 23 27
level 3&4 17 20 23
level 5&6 15 20 23
level 7&8 14 16 20
level 9 max (at least 42) max (at least 50) max (at least 56)
print week 6
print complete program

Well? Did you make it through Week 6? If you did; congratulations - you should be very proud of your achievements and ready for one final test.

If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?

© 2008 Steve Speirs | Original Template Design by Andreas Viklund

Based on an original idea @ 100pushups.info

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