Week 6

Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 5 again.

  • If you managed 46 - 50 pushups, follow column 1.
  • If you completed between 51 & 60, column 2 is for you.
  • More than 60 consecutive pushups? Tremendous! You'll be following column 3.

week 6: pick the appropriate column depending on your latest test results
DAY 1
REST 60 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 46-50 51-60 >60
SET 1 25 40 45
SET 2 30 50 55
SET 3 20 25 35
SET 4 15 25 30
SET 5 40+ 50+ 55+
 
DAY 2
REST 45 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 46-50 51-60 >60
SET 1 14 20 22
SET 2 14 20 22
SET 3 15 23 30
SET 4 15 23 30
SET 5 14 20 24
SET 6 14 20 24
SET 7 10 18 18
SET 8 10 18 18
SET 9 44+ 53+ 58+
 
DAY 3
REST 45 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 46-50 51-60 >60
SET 1 13 22 26
SET 2 13 22 26
SET 3 17 30 33
SET 4 17 30 33
SET 5 16 25 26
SET 6 16 25 26
SET 7 14 18 22
SET 8 14 18 22
SET 9 50+ 55+ 60+
 

 

Well? Did you make it through Week 6? If you did; congratulations - you should be very proud of your achievements and ready for one final test.

If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?