Pushup Training Plan

Following this training plan should give you a solid chest workout and base to score at least a Good High on the push-up portion of the PRT. You can incorporate this plan into your normal work out, or  do this as a standalone workout plan. The key to excelling in pushups is repetition. The more daily pushups you can do the better. Do pushups after you get up, at work, while watching TV and before bed.

For example:  Monday of week one, complete 3 sets of 5 push-ups, rest or do cardio for 10 minutes and then complete 2 sets of 10 push-ups.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
One 5 x 3
Rest
5 x 2
Normal Workout 5 x 5 Normal Workout Max x 3 5 x 3
Rest
5 x 2
Rest
Two 10 x 3
Rest
10 x 2
Normal Workout 10 x 5 Normal Workout Max x 3 10 x 3
Rest
10 x 2
Rest
Three 15 x 3
Rest
15 x 2
Normal Workout 15 x 5 Normal Workout Max x 3 15 x 3
Rest
15 x 2
Rest
Four 20 x 3
Rest
20 x 2
Normal Workout 20 x 5 Normal Workout Max x 3 20 x 3
Rest
20 x 2
Rest
Five 25 x 3
Rest
25 x 2
Normal Workout 25 x 5 Normal Workout Max x 3 25 x 3
Rest
25 x 2
Rest
Six 30 x 3
Rest
30 x 2
Normal Workout 30 x 5 Normal Workout Max x 3 30 x 3
Rest
30 x 2
Rest
Seven 35 x 3
Rest
35 x 2
Normal Workout 35 x 5 Normal Workout Max x 3 35 x 3
Rest
35 x 2
Rest
Eight 40 x 3
Rest
40 x 2
Normal Workout 40 x 5 Normal Workout Max x 3 40 x 3
Rest
40 x 2
Rest

* Remember: Do not start ANY workout unless you are physically able.  Check with your Doctor before performing any of these exercises.