Push-Up Month
Four weeks, three days, one movement taken seriously. A heavy day, a light day and a medium day of push-ups, with legs and trunk alongside.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A floor, and a step or sofa edge for the feet-up and hands-up versions.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Heavy Push-Ups
- Close Push-up 4 × 5
- Decline Push-up 3 × 6-8
- Curtsey Squat 3 × 10 each
- Leg Pull-In 3 × 12
Two minutes between push-up sets. Every rep the same shape, or the set is over.
Day 2 Light Push-Ups
- Wide Push-up 3 × 10-12
- Incline Push-up 3 × 15
- Glute Bridge 3 × 20
- Elbow to Knee 2 × 12 each
One minute between sets. Easy on purpose: this day feeds the other two.
Day 3 Medium Push-Ups
- Push-up 4 × 8
- Push-up to Side Plank 3 × 5 each
- Bodyweight Squat 3 × 20
- V-up 2 × 8
Ninety seconds between sets.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.