Weeks 3-4

Weeks 3-4 Pushup Training Workout Program

Week 3 Choose the collumn according to your test results
Workout 1 – Monday the break between the series is 60 sec
	16 - 20 push-ups	21 - 25 push-ups	26 - 30 push-ups
set #1	15	20	25
set #2	12	15	17
set #3	11	14	16
set #4	10	13	15
set #5	maximum (min. 15)	maximum (min. 20)	maximum (min. 25)
Workout 2 – Wednesday the break between the series is 90 sec
set #1	16	22	27
set #2	14	17	19
set #3	13	16	17
set #4	12	15	15
set #5	maximum (min. 15)	maximum (min. 20)	maximum (min. 25)
Workout 3 – Friday the break between the series is 120 sec
set #1	20	25	30
set #2	15	20	24
set #3	14	19	22
set #4	12	17	20
set #5	maximum (min. 16)	maximum (min. 22)	maximum (min. 27)

Week 4 Choose the collumn you picked in Week 3
Workout 1 – Monday the break between the series is 60 sec
	16 - 20 push-ups	21 - 25 push-ups	26 - 30 push-ups
set #1	16	22	27
set #2	13	17	22
set #3	12	16	20
set #4	11	14	17
set #5	maximum (min. 16)	maximum (min. 22)	maximum (min. 27)
Workout 2 – Wednesday the break between the series is 90 sec
set #1	16	22	27
set #2	14	17	21
set #3	13	16	20
set #4	12	15	18
set #5	maximum (min. 15)	maximum (min. 20)	maximum (min. 25)
Workout 3 – Friday the break between the series is 120 sec
set #1	20	25	30
set #2	16	19	22
set #3	15	18	21
set #4	15	17	20
set #5	maximum (min. 18)	maximum (min. 24)	maximum (min. 29)

Take a break for two days, and then do the test. According to the result, continue to the right column, even if it means doing week three or four again.
Continue with week 3 if you managed to do 30 more pushups.