Weeks 5-6

Weeks 5-6 Pushup Training Workout Program

Week 5 Choose the collumn according to your test results
Workout 1 – Monday the break between the series is 60 sec
	31 - 35 push-ups	36 - 40 push-ups	41 - 45 push-ups
set #1	30	35	40
set #2	24	28	32
set #3	22	25	30
set #4	20	22	25
set #5	maximum (min. 30)	maximum (min. 35)	maximum (min. 40)
Workout 2 – Wednesday the break between the series is 90 sec
set #1, #2	15	17	20
set #3, #4	14	16	18
set #5, #6	12	14	15
set#7	10	12	14
set#8	maximum (min. 30)	maximum (min. 35)	maximum (min. 40)
Workout 3 – Friday the break between the series is 120 sec
set #1, #2	12	16	18
set #3, #4	12	14	16
set #5, #6	10	12	14
set#7	9	10	12
set#8	maximum (min. 30)	maximum (min. 35)	maximum (min. 40)

Week 6 Choose the collumn you picked in Week 5
Workout 1 – Monday the break between the series is 60 sec
	46 - 50 push-ups	51 - 60 push-ups	61 - 70 push-ups
set #1	42	50	56
set #2	35	42	45
set #3	32	36	42
set #4	30	35	40
set #5	maximum (min. 42)	maximum (min. 50)	maximum (min. 56)
Workout 2 – Wednesday the break between the series is 90 sec
set #1, #2	22	25	30
set #3, #4	20	22	25
set #5, #6	17	22	25
set #7	15	18	22
set#8	maximum (min. 42)	maximum (min. 50)	maximum (min. 56)
Workout 3 – Friday the break between the series is 120 sec
set #1, #2	20	23	27
set #3, #4	17	20	23
set #5, #6	15	20	23
set #7	14	16	20
set #8	maximum (min. 42)	maximum (min. 50)	maximum (min. 56)

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 5 or 6 again.
Continue with week 7 if you manage to do more than 70 push-ups.