Before you start with our pushups training program, you have to take our test, to see where you are and where to start and how to plan your pushups training program.Training program for first week can be started for those who managed to do up to 13 pushups on the test. The rest of you can start a program for week 3, 5, 7 or even 9,  depends on how many pushups you managed to do in your test.

EXPLANATION:
Take the number of pushups you managed to do in your test and pick up the appropriate column. If you managed up to 6 pushups, pick column number 1. If you managed from 6 up to 13 pushups, pick column number 2.  If you managed more than 13 pushups, take a look at table for week 3, 5, 7 or 9, depends on how many pushups you managed to do in your test.

You start your training with serie #1, then you take a rest of 60 seconds, continue with serie #2 and so on. If you need, you can take a longer rest between series.

WEEK 1 & 2     WEEK 3 & 4     WEEK 5 & 6     WEEK 7 & 8     WEEK 9 & 10