Weeks 1-2

Week 1-2 Pushup Training Workout Program

Before you start your training program, you have to test to find out what category you are and knowing where to start and how to follow the training program.

The first week can be started by those who have managed to do 15 pushups in the test. The rest can begin week program for 2, 5, 7 and so on, depending on how many pushups they managed to do the test.

Explanation

Find the right column the number of pushups you've managed to do the test. If you've managed to do five pushups, choose column no. 1. If you've managed to do between 6 and 10 pushups, choose column no. 2. If you did between 11 and 15 pushups, choose column no. 3. Depending on the number of pushups you've done the test, choose the appropriate column.

Start training with a set, you break 60 seconds, then series two, break 90 seconds, etc. If needed, you can make a bigger break between sets.

Week 1 Choose the collumn according to your test results
Workout 1 – Monday the break between the series is 60 sec
	up to 5 push-ups	6 – 10 push-ups	11 – 15 push-ups
set #1	2	7	10
set #2	2	6	9
set #3	2	5	8
set#4	2	4	6
set #5	maximum (min. 3)	maximum (min. 5)	maximum (min. 7)
Workout 2 – Wednesday the break between the series is 90 sec
set #1	4	9	12
set #2	3	7	11
set #3	3	6	10
set #4	2	5	9
set #5	maximum (min. 4)	maximum (min. 7)	maximum(min. 10)
Workout 3 – Friday the break between the series is 120 sec
set #1	5	10	15
set #2	4	8	13
set #3	3	7	11
set #4	3	5	9
set #5	maximum (min. 5)	maximum (min. 10)	maximum (min. 15)

Week 2 Choose the collumn you picked in the first week
Workout 1 – Monday the break between the series is 60 sec
	up to 5 push-ups	6 – 10 push-ups	11 – 15 push-ups
set #1	5	9	12
set #2	4	8	11
set #3	3	6	9
set #4	3	5	7
set #5	maximum (min. 5)	maximum (min. 7)	maximum (min. 10)
Workout 2 – Wednesday the break between the series is 90 sec
set #1	6	11	16
set #2	5	9	13
set #3	4	6	12
set #4	3	7	11
set #5	maximum (min. 6)	maximum (min. 10)	maximum (min. 15)
Workout 3 – Friday the break between the series is 120 sec
set #1	5	10	15
set #2	5	10	15
set #3	4	8	12
set #4	3	7	11
set #5	maximum (min. 6)	maximum (min. 10)	maximum (min. 15)

Take a break for 2 days and then do the test. According to the result, continue to the right column, even if it means doing week 1 or 2 again.
Continue with week 3 if you managed to do more than 15 pushups.