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Exercise Plan: 100 Push-Ups in 6 Weeks

There's the 8-week Couch to 5K running program and the Zero to a Mile six-week swim program, and now there's a push-up plan for you to follow. It is guaranteed to increase your upper body strength in a month and a half. The goal? One hundred consecutive push-ups! I can see you smiling through the blogosphere.

It doesn't matter how push-up proficient you are right now. If you follow the six-week program, 100 consecutive push-ups are in your near future.

Before starting the program, you need to determine where you rank strength-wise. Complete as many push-ups as you can. For example, if you can do 10 push-ups, you're in Rank 2. If you fall into Rank 1, you may want to consider doing the alternative push-ups instead, with your knees are on the ground (these still work your upper body). If you ranked 6 or 7, you may want to do more difficult push-ups where your legs are on an incline.

The plan requires that you work out three days a week, resting between each day (so Monday, Wednesday, Friday works well). For each workout, you complete five sets of push-ups at your level, and each day, you progressively increase the number you can accomplish. At the end of the six weeks, you should be strong enough to take on the final test and execute 100 push-ups. To find out more details about this training program, check out the 100 pushups website.

Are you going to do it? I am. So drop and give me as many as you can.


Join The Conversation
bshowell bshowell 8 years
This looks interesting! I went to the website and I think I'm definitely gonna try it!
Tiger_Lily Tiger_Lily 8 years
i'm on week 2. i've always feared push-ups.. because i'm scared to develop ugly man muscles.. but still, i'm giving this a go.
Martini-Rossi Martini-Rossi 8 years
ima try this!
teacherturtle1 teacherturtle1 8 years
hey daydreamer... also try the reverse fly that was on an article posted yesterday i think. it is also great at working the shoulders and back.
BeautifyMyLife BeautifyMyLife 8 years
So in! I've been looking for a way to tone up my arms and shoulders for my wedding and this sounds like the perfect solution!
SaraJeanQueen SaraJeanQueen 9 years
I'm going to try, too... although 100 seems impossible, and when I started swimming for the first time after reading Zero to Mile guide, a mile seems impossible too. I can't even do 3 laps without stopping from being out of breath!!
scottdavis0676 scottdavis0676 9 years
I can personally vouch for the efficacy of pushups in regards to building your upper body. About five years ago I started doing 300 pushups a day! I would perform 12 sets of 25 reps in total. Six of those sets were done in the morning, and the other six where done in the evening. I would perform the sets seriatim with very little rest in between. After about one month of doing so, I had muscles bulging from every recess of my body. Never have I been so big and strong as I was back then, something I haven't been able to duplicate with weights to this day!
I need this ! What a great plan. It will take me about a year tho'
ElectroPopTart ElectroPopTart 9 years
I've been doing this for about a month!!!! Although, I've been doing each day until I master it because I'm so weak when it comes to pushups. For example, I've been on week three day three for about a week.
ashantixoxo ashantixoxo 9 years
hmm i was just wondering....the website/blog says by the time you finish the plan you should be able to do a hundred push-ups in sets of about 10 reps...but here it says 100 consecutively!?
georgie2 georgie2 9 years
I started it last week... I love a good challenge... has someone started a group here??
alethia037 alethia037 9 years
I am with lady_jade and deprima as well... it will take me well over 6 weeks to complete the program, but I am enjoying the challenge!
lady_jade lady_jade 9 years
jdeprima, I'm glad you said something about the program, b/c I'm stuck on level two (for almost one month) and having a hard time moving up. i think it's just going to take longer for me to go from zero pushups (where I started) to 100. i was thinking maybe by halloween or something.
Brendelwoman Brendelwoman 9 years
I can do about 10. It seems impossible that I would be able to jump from 10 to 100, but anything would be an improvement!
mwjank mwjank 9 years
I agree completely jdeprima. I am in the same boat. I like the structure of the plan though. I may end up repeating weeks a couple of times, but I am really in no hurry. I am trying to stay in group 3. I am already really impressed with the results. My husband remarked on my defined arms the other day. I also had no trouble emptying the dehumidifier this summer, whereas I thought it was SO heavy last year.
Marlovestar Marlovestar 9 years
This sounds like something I should try. The most I ever do is three sets of ten and then I die.
bleached bleached 9 years
I can do about 6... then I collapse...
sundaygreen sundaygreen 9 years
Damn, I can't even do one proper pushup.
mondaymoos mondaymoos 9 years
I can't do pushups due to a shoulder injury. :(
chameleon7 chameleon7 9 years
There is a podcast version of the couch to 5k plan. This one guy went and took the plan and added [techo] music to it and also cues on when to start and stop. You can find it in itunes under podcast for runners or also here: .
GlowingMoon GlowingMoon 9 years
I love push ups. I'm not interested in doing a 100 in a row. I prefer to do sets. I think it's more effective.
Spectra Spectra 9 years
I'm going to get my husband to try this with me. Currently, I can do about 40 pushups in a row before I get fatigued and my husband can do 10 or so. I'd love to be able to do 100 in a awesome would that be?
itsallabouttheg itsallabouttheg 9 years
i can't even imagine being able to do 100 push-ups, but i'm definitely going to give this a shot!
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