Week 6 Pushup Workout Plan

You've made it to Week 6 — the final training week of the Hundred Pushups program! Three more workouts stand between you and your attempt at 100 consecutive pushups.

Use your most recent pushup test to choose the right column: 46–50 pushups: Column 1; 51–60: Column 2; more than 60: Column 3. If you completed 45 or fewer, repeat Week 5 (or an earlier week that matches your current ability) before moving on.

Complete the three workouts on separate days, allowing recovery between sessions. Each day's final set marked with a + means aim for at least the listed number while maintaining good form. Rest longer than the suggested interval if you need to.

week 6: pick the appropriate column depending on your latest test results
DAY 1
REST 60 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 46-50 51-60 >60
SET 1 25 40 45
SET 2 30 50 55
SET 3 20 25 35
SET 4 15 25 30
SET 5 40+ 50+ 55+
DAY 2
REST 45 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 46-50 51-60 >60
SET 1 14 20 22
SET 2 14 20 22
SET 3 15 23 30
SET 4 15 23 30
SET 5 14 20 24
SET 6 14 20 24
SET 7 10 18 18
SET 8 10 18 18
SET 9 44+ 53+ 58+
DAY 3
REST 45 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 46-50 51-60 >60
SET 1 13 22 26
SET 2 13 22 26
SET 3 17 30 33
SET 4 17 30 33
SET 5 16 25 26
SET 6 16 25 26
SET 7 14 18 22
SET 8 14 18 22
SET 9 50+ 55+ 60+

Week 6 Complete? Time for the Final Test!

Congratulations on reaching the end of the six-week training plan. After finishing Day 3, take at least a couple of days to recover before attempting your maximum number of consecutive pushups. The goal is 100 with good form — but whatever your result, you've built strength and consistency along the way.

If you struggled with Week 6, there's no need to rush. Take extra recovery time or repeat the week that matches your current ability, then try again when you're ready.

Take the Final Test →