The ability to complete 100 push-ups in one workout is an impressive goal and a great way to build strength and endurance. Whether you are a beginner or advanced, this training plan and tips will help you achieve this goal.
Phase 1: Laying the foundations (weeks 1-2)
In the first two weeks we will focus on laying the foundations for push-ups and building your muscles.
Training plan:
- Day 1: 3 sets of 5 push-ups (rests in between)
- Day 2: rest day
- Day 3: 3 sets of 5 push-ups (breaks in between)
- Day 4: Rest day
- Day 5: 3 sets of 7 push-ups (rests in between)
- Day 6: Rest day
- Day 7: Rest day
Training tips:
- Pay attention to the correct form: keep your body straight, tense your stomach and buttocks.
- Do the push-ups slowly and in a controlled manner.
- Start with knee push-ups if regular push-ups are too difficult.
Phase 2: Increase (weeks 3-4)
In the next two weeks we will increase the number of push-ups and work on your endurance.
Training plan:
- Day 1: 4 sets of 12 push-ups (rests in between)
- Day 2: rest day
- Day 3: 4 sets of 15 push-ups (rests in between)
- Day 4: Rest day
- Day 5: 4 sets of 18 push-ups (rests in between)
- Day 6: Rest day
- Day 7: Rest day
Training tips:
- Keep the form and speed constant.
- Adjust the rest between sets to your abilities.
Phase 3: Intensification (weeks 5-6)
In the last two weeks we will intensify the training and prepare you for the 100 push-ups.
Training plan:
- Day 1: 5 sets of 20 push-ups (rests in between)
- Day 2: rest day
- Day 3: 5 sets of 25 push-ups (rests in between)
- Day 4: Rest day
- Day 5: 5 sets of 30 push-ups (rests in between)
- Day 6: Rest day
- Day 7: Rest day
Training tips:
- Breathe evenly and deeply to improve endurance.
- Avoid fatigue and overexertion.
Phase 4: The 100 Pushups Challenge (Weeks 7-8)
Now you're ready for the big challenge of doing 100 push-ups in a row.
Training plan:
- Day 1: 3 sets of 35 push-ups (short breaks in between)
- Day 2: rest day
- Day 3: 3 sets of 43 push-ups (short breaks in between)
- Day 4: Rest day
- Day 5: 3 sets of 50 push-ups
- Day 6: Rest day
- Day 7: 1 set of 100 push-ups
Training tips:
- Breathe in a controlled manner and remain calm as you do the final push-ups.
- Focus on your goal and visualize success.
General tips:
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Rest and nutrition: Make sure you get enough sleep and a balanced diet to support your regeneration.
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Progression: Gradually increase the intensity and number of push-ups.
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Consistency: Stay on track and stick to the training plan.
- Listen to your body: Avoid overtraining and watch for signs of fatigue or injury.
With this training plan and tips, you too can do 100 push-ups. Remember that patience and persistence are key. Not only will you become stronger, but you will also experience a sense of fulfillment and self-satisfaction when you achieve your goal. Good luck on your journey to 100 pushups! Let's share it and tag us on Instagram!