Twelve Weeks of Push-ups
Three days a week on the floor: a wide day, a close day and a leg day between them. Twelve weeks, ten kinds of push-up, nothing to buy.
- Weeks
- 3 12 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A floor, and something knee-high to put your feet on. Nothing to hang from, so there is no pulling in this plan.
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 Wide Day
- Push-up 4 × 8
- Wide Push-up 3 × 8
- Decline Push-up 3 × 6
- Push-up to Side Plank 3 × 5 each side
- V-up 3 × 8
Rest 90 sec between sets. If eight is out of reach on a set, finish it from your knees rather than cutting it short.
Day 2 Legs and Trunk
- Curtsey Squat 3 × 10 each side
- Walking Lunge 3 × 10 each side
- Single-Leg Glute Bridge 3 × 10 each side
- Leg Pull-In 3 × 12
- Jackknife Sit-up 3 × 10
- Butt-Up 3 × 10
No push-ups today; this is the day your arms recover. Rest 60 sec between sets.
Day 3 Close Day
- Close Push-up 4 × 6
- Clock Push-up 3 × 6
- Plyo Push-up or Incline Push-up 3 × 5
- Bodyweight Squat 3 × 15
- L-sit 3 × 10 sec
Close push-ups: hands under your chest, elbows brushing your ribs. The plyo push-up leaves the floor; take the incline one until it does.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
- Week 9 · Introduce with a trainer
- Week 10 · Build with a trainer
- Week 11 · Build with a trainer
- Week 12 · Deload with a trainer
Get all 12 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.