Week 4

Woman doing pushups on yoga mat

Week 3 is now comfortably behind you and it's time to start Week 4. Continue by following the same column of exercises as you did last week.

At the end of Week 4 it will be time to perform another exhaustion test. You should know what to do by now - simply perform as many good-form pushups as you can comfortably manage before you're unable to perform another one. As per the end of Week 2, stress your system by all means, but please don't go beyond the safety limit.

The number of pushups you complete will determine which level of the program you'll start in Week 5. Make sure you perform this test within a couple of days of completing Week 4.

week 4: pick the same column depending as you did in week 3
DAY 1
REST 60 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 12 18 21
SET 2 14 22 25
SET 3 11 16 21
SET 4 10 16 21
SET 5 16+ 25+ 32+
 
DAY 2
REST 90 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 14 20 25
SET 2 16 25 29
SET 3 12 20 25
SET 4 12 20 25
SET 5 18+ 28+ 36+
 
DAY 3
REST 120 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 16 23 29
SET 2 18 28 33
SET 3 13 23 29
SET 4 13 23 29
SET 5 20+ 33+ 40+
 

 

Ok, time for another exhaustion test. You should be feeling much stronger now than your initial test 4 weeks ago. Make a note of how many pushups you complete, and move on to Week 5.