Week 3

Woman doing pushups on yoga mat

You should be a little stronger than you were a couple of weeks ago and able to complete considerably more pushups than your initial test.

  • If you managed 16-20 pushups in the latest test, follow column 1.
  • If you completed between 21 & 25, column 2 is for you.
  • More than 25 consecutive pushups? Excellent! You'll be following column 3.

If you're struggling with the program, don't lose heart. Some people will still be doing less than 16 consecutive pushups, but this is ok. Just repeat the week you struggled with until you're strong enough to move on to the next level - I promise it will be worth your while!

week 3: pick the appropriate column depending on your latest test results
DAY 1
REST 60 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 10 12 14
SET 2 12 17 18
SET 3 7 13 14
SET 4 7 13 14
SET 5 9+ 17+ 20+
 
DAY 2
REST 90 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 10 14 20
SET 2 12 19 25
SET 3 8 14 15
SET 4 8 14 15
SET 5 12+ 19+ 25+
 
DAY 3
REST 120 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 11 16 22
SET 2 13 21 30
SET 3 9 15 20
SET 4 9 15 20
SET 5 13+ 21+ 28+
 

 

Hopefully you made it safely through the third week and you're ready to move on to Week 4. Keep up the great work - you're halfway through the program and well on your way to performing one hundred consecutive pushups.

Let's continue with the program and take a look at Week 4.