How To Do 100 Pushups In A Row In Just 6 Weeks

100 pushups

If you want to get stronger, follow this 6 week training program and you’ll soon be on the way to doing 100 pushups in a row!

You think you can not do this? I say you can do it! All you need is this plan, a lot of discipline and about 30 minutes a week to reach this goal! Maybe some of you can already do 50 pushups at a time, but let’s face it, most people are not really belonging to this group. Average people can usually do 20 or maybe 30 push ups, but that’s the limit for most of us.

Anyway, it really doesn’t matter which group you fall into! If you follow this 100 pushups program I can guarantee that you’ll soon reach the magic goal of 100 pushups!

How To Do Push Ups

How To Do Push Ups

Pushups are one of the most performed (basic) exercises for the human body. They are used as daily workouts or in sports lessons and especially in military exercises. They are not only good for the chest, but also for the abdominals, triceps, shoulders and the rest of the upper body.

They can be executed anywhere, no matter where you are; and best of all, they’re free. You do not need any special fitness device or have to be a gym member.

It only takes about 30 minutes a week and this 100 pushups program will improve your strength, fitness and health. It does not matter what kind of pushups you perform as long as you continue and challenge yourself. Give the 6-week program a chance, I know you will be amazed at your new power.

I wish you success!

Instructions For a Proper Pushup

Lie inclined to the floor, hands slightly outstretched as the shoulders are wide. Keep the body tense while bending your arms at the elbows and approaching the ground. To move the arms back to the starting position, you push yourself away from the ground. Repeat.

The body weight should be restrained by the arms; Do not try to lift the body with your butt, stomach or other lower body parts. For correct posture, imagine a straight line from the head to the ankles.

Instructions For Alternative Pushups

How to Do Modified Pushups

You have tried the “right” pushups, but only managed to do one or two?

Don’t worry, there are enough alternatives to follow the 100 pushups plan.

“Knee Support Pushups” – To limit the load to about 50% you can do the same exercise with just your knees on the floor. It is still important to make a straight line from the head to the knees, so be aware of your body posture during your workout.
“Fist Pushups” – For some people normal pushups are quite uncomfortable. Using the fists instead of the palms of the hands shifts the body weight to the ankles. Caution: Please do this type of pushups only on a soft mat / carpet or even better on rolled-up towels.
“Chair pushups” – You may as well take a low bench or a chair to relieve the arms on the pushups. With this type of push-up you can focus on the pushups properly without focusing on body tension. Caution: Please check if the bench or chair is sturdy enough to do the pushups.
“Wall pushups” – If all of the above methods are still too exhausting for you this modified version will help you. The wall support reduces the load to a minimum. The closer you are to the wall, the easier it is to do the pushups, but do not forget: Posture is important! As you get stronger and more confident, remove your feet further from the wall to make the workout more strenuous.

The Pushup Test

The Pushup Test

Okay, before you dive into the 100 pushups program you should:

  • Get medical advice
  • Do the pushup performance test

The pushup performance test will set your current fitness level and tell you where to start within the 100 pushups program.

Age

Rank

1

2

3

4

5

6

< 40 yrs

0 - 5

6 - 14

15 - 29

30 - 49

50 - 99

< 100

No. of Pushups

40 - 55 yrs

0 - 5

6 - 12

13 - 24

25 - 44

45 - 74

< 75

No. of Pushups

> 55 yrs

0 - 5

6 - 10

11 - 19

20 -34

35 - 64

< 65

No. of Pushups

To do the test just simply do as many pushups as you can. Do not cheat! The last thing you want is to start at the wrong level! The result may be humiliating, but trust me: Honesty is the most important principle if you want to increase your strength!

Before you start with week 1 I recommend you to take a break of a few days so that you regain your strength. You’ll later need the strength for doing the pushups 3 times a week. And don’t forget how many pushups you reached in the performance test! If you have regained your strength you can read on to learn more about the program. Most people fall into group 2 or 3, which is a good point to start. If you’re in group 1 you might need to try the alternative pushups described in “How To Do Pushups”.

Week 1

After the initial test you should be ready to start the program now.

  • If you did 5 or less pushups, follow column 1.
  • Between 6 and 10 pushups means column 2 is right for you.
  • If you did 11 to 20 pushups you can follow column 3.
  • Over 20 pushups? I advise you to start the program at week 3. You can take column 2 or 3 there with the number you did in the initial test.

Example: Let’s say you did 8 pushups. If you look at the second column, you start day 1 with set 1 (6 pushups), take a 60 second break before you start set 2 (6 pushups). Rest 60 seconds and continue with set 3 (4 pushups), pause again, then finish set 5 by doing as many pushups as you can (at least 5). The 60 second break between each set will allow you to rest between the sets, but I promise you: it will be pretty tough until the end of the program.

Do your body a favor and take a day off before going on with day 2, same goes for day 3. I can recommend Tuesday, Thursday, and Saturday as training days because this way you have time to rest on Sunday and Monday. But of course you can choose to do the sets whenever you want, i.e. Monday, Wednesday and Friday or Wednesday, Friday and Sunday. Just try it out and see which days fit best for you and be sure to do nothing during resting days that will further strain your upper body muscles. Of course leg workouts, running or other cardio workouts are allowed during these rest days.

Week 1

If you did up to 5 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

2

3

2

2

Max. (min. 3)

Hint: Take a 60 Seconds Break Between Sets!

Day 2

Pushups To Do

3

4

2

3

Max. (min. 4)

Hint: Take a 90 Seconds Break Between Sets!

Day 3

Pushups To Do

4

5

4

4

Max. (min. 5)

Hint: Take a 120 Seconds Break Between Sets!

Week 1

If you did 6 - 10 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

6

6

4

4

Max. (min. 5)

Hint: Take a 60 Seconds Break Between Sets!

Day 2

Pushups To Do

6

8

6

6

Max. (min. 7)

Hint: Take a 90 Seconds Break Between Sets!

Day 3

Pushups To Do

8

10

7

7

Max. (min. 10)

Hint: Take a 120 Seconds Break Between Sets!

Week 1

If you did 11 - 20 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

10

12

7

7

Max. (min. 9)

Hint: Take a 60 Seconds Break Between Sets!

Day 2

Pushups To Do

10

12

8

8

Max. (min. 12)

Hint: Take a 90 Seconds Break Between Sets!

Day 3

Pushups To Do

11

15

9

9

Max. (min. 13)

Hint: Take a 120 Seconds Break Between Sets!

Hopefully, you survived the first week without any damage and are now ready to start with Week 2. If you had problems with the first week I advise you to do the initial test again or repeat Week 1.

When you’re ready to go on you should continue with week 2 of the 100 pushups program.

Week 2

how to do 100 pushups

You should have passed the first week easily and now it’s time to go on. Continue by following the same column as from week 1 and don’t cheat! Slightly longer breaks between sets are allowed (if you need them).

At the end of week 2 you will have to repeat the performance test. For this just do as many pushups as you can and record the number. The number of pushups you do will determine where you will start in week 3. Do the performance test after recovering from week 2.

Week 2

If you did 5 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

4

6

4

4

Max. (min. 6)

Hint: Take a 60 Seconds Break Between Sets!

Day 2

Pushups To Do

5

6

4

4

Max. (min. 7)

Hint: Take a 90 Seconds Break Between Sets!

Day 3

Pushups To Do

5

7

5

5

Max. (min. 8)

Hint: Take a 120 Seconds Break Between Sets!

Week 2

If you did 6 - 10 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

9

11

8

8

Max. (min. 11)

Hint: Take a 60 Seconds Break Between Sets!

Day 2

Pushups To Do

10

12

9

9

Max. (min. 13)

Hint: Take a 90 Seconds Break Between Sets!

Day 3

Pushups To Do

12

13

10

10

Max. (min. 15)

Hint: Take a 120 Seconds Break Between Sets!

Week 2

If you did 11 - 20 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

14

14

10

10

Max. (min. 15)

Hint: Take a 60 Seconds Break Between Sets!

Day 2

Pushups To Do

14

16

12

12

Max. (min. 17)

Hint: Take a 90 Seconds Break Between Sets!

Day 3

Pushups To Do

16

17

14

14

Max. (min. 20)

Hint: Take a 120 Seconds Break Between Sets!

Remember to do the performance test after finishing week 2. Do as many pushups as possible. Remember how many you’ve done and continue with week 3.

Week 3

You should be stronger than you were a few weeks earlier and your performance test results should be much better than the first one by now.

  • If you did 16-20 pushups at the last performance test, follow column 1
  • Between 21 & 25 means column 2 is for you
  • More than 25 pushups? Very well! You will follow column 3

If you are having problems with the program just don’t give up. Some people still do fewer than 16 pushups and that’s already great. Just repeat week 1 or week 2 until you can do 16 – your patience will be rewarded, I promise you!

Week 3: Take the appropriate column based on your results in the last performance test

Week 3

If you did 16 - 20 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

10

12

7

7

Max. (min. 9)

Hint: Take a 60 Seconds Break Between Sets!

Day 2

Pushups To Do

10

12

8

8

Max. (min. 12)

Hint: Take a 90 Seconds Break Between Sets!

Day 3

Pushups To Do

11

13

9

9

Max. (min. 13)

Hint: Take a 120 Seconds Break Between Sets!

Week 3

If you did 21 - 25 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

12

17

13

13

Max. (min. 17)

Hint: Take a 60 Seconds Break Between Sets!

Day 2

Pushups To Do

14

19

14

14

Max. (min. 19)

Hint: Take a 90 Seconds Break Between Sets!

Day 3

Pushups To Do

16

21

15

15

Max. (min. 21)

Hint: Take a 120 Seconds Break Between Sets!

Week 3

If you did > 25 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

14

18

14

14

Max. (min. 20)

Hint: Take a 60 Seconds Break Between Sets!

Day 2

Pushups To Do

20

25

15

15

Max. (min. 25)

Hint: Take a 90 Seconds Break Between Sets!

Day 3

Pushups To Do

22

30

20

20

Max. (min. 28)

Hint: Take a 120 Seconds Break Between Sets!

Hopefully you’ve come through the third week and you’re ready to take on week 4. Keep it up – good job! You have already survived half of the way to the 100 pushups.

Week 4

Week 3 is now behind and it’s time to start with week 4. Continue by staying in the same column as last week.

At the end of week 4 it’s time to do another performance test where you have to do as many pushups as possible once again.

The number of pushups you have done will determine in which group you start the program in week 5. Take a break for a few days after week 4 and continue.

Week 4: Take the same column like in week 3.

Week 4

If you did 16 - 20 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

12

14

11

10

Max. (min. 16)

Hint: Take a 60 Seconds Break Between Sets!

Day 2

Pushups To Do

14

16

12

12

Max. (min. 18)

Hint: Take a 90 Seconds Break Between Sets!

Day 3

Pushups To Do

16

18

13

13

Max. (min. 20)

Hint: Take a 120 Seconds Break Between Sets!

Week 4

If you did 21 - 25 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

18

22

16

16

Max. (min. 25)

Hint: Take a 60 Seconds Break Between Sets!

Day 2

Pushups To Do

20

25

20

20

Max. (min. 28)

Hint: Take a 90 Seconds Break Between Sets!

Day 3

Pushups To Do

23

28

23

23

Max. (min. 33)

Hint: Take a 120 Seconds Break Between Sets!

Week 4

If you did > 25 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

21

25

21

21

Max. (min. 32)

Hint: Take a 60 Seconds Break Between Sets!

Day 2

Pushups To Do

25

29

25

25

Max. (min. 36)

Hint: Take a 90 Seconds Break Between Sets!

Day 3

Pushups To Do

29

33

29

29

Max. (min. 40)

Hint: Take a 120 Seconds Break Between Sets!

Now it’s time for the performance test and you should feel much stronger now. After taking a break for a few days you can start with week 5.

Week 5

100 pushups in a row

Depending on your results from the last performance test you’ll proceed as follows:

  • 31 – 35 pushups: Follow column 1
  • Between 36 & 40 -> column 2
  • Over 40 pushups? Very well! You will follow column 3

You can’t reach the minimum of 31 pushups? No problem, just repeat week 3 or week 4 again. You can do it!

Please mind that from week 5 on you’ll be doing more sets with less pushups per set but shorter break time.

Week 5: Take the appropriate column based on your results in the last performance test

Week 5

If you did 31 - 35 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

17

19

15

15

Max. (min. 20)

Hint: Take a 60 Seconds Break Between Sets! (Take more if needed)

Special Sets for

Day 2 & 3

Set 1 & 2

Set 3 & 4

Set 5 & 6

Set 7

Set 8

Day 2

Pushups To Do

10

13

10

9

Max. (min. 25)

Hint: Take a 45 Seconds Break Between Sets! (Take more if needed)

Day 3

Pushups To Do

13

15

12

10

Max. (min. 30)

Hint: Take a 45 Seconds Break Between Sets! (Take more if needed)

Week 5

If you did 36 - 40 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

28

35

25

22

Max. (min. 35)

Hint: Take a 60 Seconds Break Between Sets! (Take more if needed)

Special Sets for

Day 2 & 3

Set 1 & 2

Set 3 & 4

Set 5 & 6

Set 7

Set 8

Day 2

Pushups To Do

18

20

14

16

Max. (min. 40)

Hint: Take a 45 Seconds Break Between Sets! (Take more if needed)

Day 3

Pushups To Do

18

20

17

20

Max. (min. 45)

Hint: Take a 45 Seconds Break Between Sets! (Take more if needed)

Week 5

If you did > 40 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

36

40

30

24

Max. (min. 40)

Hint: Take a 60 Seconds Break Between Sets! (Take more if needed)

Special Sets for

Day 2 & 3

Set 1 & 2

Set 3 & 4

Set 5 & 6

Set 7

Set 8

Day 2

Pushups To Do

19

22

18

22

Max. (min. 45)

Hint: Take a 45 Seconds Break Between Sets! (Take more if needed)

Day 3

Pushups To Do

20

24

20

22

Max. (min. 50)

Hint: Take a 45 Seconds Break Between Sets! (Take more if needed)

It’s time gain for another performance test. Week 5 was tough, but once you’ve completed it you’ll be very close to the 100 pushups! If you can do more than 46 pushups, start at week 6. You can not do 46 pushups yet? No problem! Just repeat week 5 until you can do these 46.

Week 6

Based on the results of your last test you can continue with week 6:

  • If you’ve done 46 – 50 pushups, follow column 1
  • 51 – 60 pushups -> Column 2
  • More than 60 pushups? You follow column 3

The 46 pushups are too much for you? As already said: repeat last week again.

Week 6: Take the appropriate column based on your results in the last performance test

Week 6

If you did 46 - 50 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

25

30

20

15

Max. (min. 40)

Hint: Take a 60 Seconds Break Between Sets! (Take more if needed)

Special Sets for

Day 2 & 3

Set 1 & 2

Set 3 & 4

Set 5 & 6

Set 7 & 8

Set 9

Day 2

Pushups To Do

14

15

14

10

Max. (min. 44)

Hint: Take a 45 Seconds Break Between Sets! (Take more if needed)

Day 3

Pushups To Do

13

17

16

14

Max. (min. 50)

Hint: Take a 45 Seconds Break Between Sets! (Take more if needed)

Week 6

If you did 51 - 60 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

40

50

25

25

Max. (min. 50)

Hint: Take a 60 Seconds Break Between Sets! (Take more if needed)

Special Sets for

Day 2 & 3

Set 1 & 2

Set 3 & 4

Set 5 & 6

Set 7 & 8

Set 9

Day 2

Pushups To Do

20

23

20

18

Max. (min. 53)

Hint: Take a 45 Seconds Break Between Sets! (Take more if needed)

Day 3

Pushups To Do

22

30

25

18

Max. (min. 55)

Hint: Take a 45 Seconds Break Between Sets! (Take more if needed)

Week 6

If you did > 60 pushups

in the pushup test

Set 1

Set 2

Set 3

Set 4

Set 5

Day 1

Pushups To Do

45

55

35

30

Max. (min. 55)

Hint: Take a 60 Seconds Break Between Sets! (Take more if needed)

Special Sets for

Day 2 & 3

Set 1 & 2

Set 3 & 4

Set 5 & 6

Set 7 & 8

Set 9

Day 2

Pushups To Do

22

30

24

18

Max. (min. 58)

Hint: Take a 45 Seconds Break Between Sets! (Take more if needed)

Day 3

Pushups To Do

26

33

26

22

Max. (min. 60)

Hint: Take a 45 Seconds Break Between Sets! (Take more if needed)

And? Week 6 went through? If yes – congratulations! You should be proud of your performance and be ready for the final test.

If you had problems with week 6 then do it again, it will help.

If you’ve come this far, you should be very proud of your performance and ready for the final pushup test.

The Final Pushup Test

The Final Pushup Test

To do the test, just do as many pushups as you can. If you’ve managed to go through the six-week pushups program without cheating you should be able to do the 100 push-ups now!

Remember to take a one or two-days break after finishing week 6. Eat well and drink a lot of water. Do not try to do other tasks (such as dumbbell training) that consume too much energy – you will need every bit of your strength to reach your goal. Ready?

Take your time, don’t hurry and don’t try finishing the 100 pushups as fast as possible. Just do one pushup after the other until you have 100. If you are exhausted, take a few deep breaths before continuing. Good luck – I know you can do it!

Just in case you did not reach the hundred just go back a few weeks, maybe do the 5th or 6th week again and don’t give up, you’re closer than you think!

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