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.