12 week push up program

Olvin

3 min read

·

22-01-2025

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Are you ready to build incredible upper body strength and sculpt those chest muscles? This 12-week push-up program is designed to take you from zero push-ups to performing multiple sets of challenging variations. Whether you're a complete beginner or looking to advance your current push-up game, this structured plan will guide you every step of the way. We'll focus on progressive overload, proper form, and rest, ensuring you see results while minimizing the risk of injury.

Understanding the Program

This program utilizes a progressive overload methodology, gradually increasing the difficulty of your workouts over the 12 weeks. We'll start with modifications for beginners and progressively introduce more challenging variations. Consistency is key – aim to follow the schedule as closely as possible for optimal results.

Key Considerations:

• Listen to Your Body: Rest when you need to. Don't push yourself to the point of pain.
• Proper Form: Focus on maintaining correct form throughout each exercise to avoid injury and maximize effectiveness. Videos demonstrating proper push-up form are readily available online.
• Progression: The program is designed for gradual advancement. Don't jump ahead if you're not ready.
• Nutrition and Rest: Support your workout routine with a balanced diet and adequate sleep. These are critical for muscle growth and recovery.

Week 1-4: Building the Foundation

This initial phase focuses on building the necessary strength and endurance for more advanced push-ups.

Workout Schedule (3 days a week, with rest days in between):

• Day 1: Wall push-ups (3 sets of 10-12 repetitions), incline push-ups (3 sets of as many repetitions as possible – AMRAP)
• Day 2: Rest
• Day 3: Wall push-ups (3 sets of 12-15 repetitions), incline push-ups (3 sets of AMRAP)
• Day 4: Rest
• Day 5: Wall push-ups (3 sets of 15 repetitions), incline push-ups (3 sets of AMRAP)
• Day 6 & 7: Rest

Week 5-8: Increasing Intensity

You'll start incorporating standard push-ups and increase the number of sets and repetitions.

Workout Schedule (3 days a week, with rest days in between):

• Day 1: Incline push-ups (3 sets of 15 repetitions), standard push-ups (3 sets of AMRAP)
• Day 2: Rest
• Day 3: Incline push-ups (3 sets of 15 repetitions), standard push-ups (3 sets of AMRAP)
• Day 4: Rest
• Day 5: Incline push-ups (3 sets of 10 repetitions), standard push-ups (3 sets of AMRAP)
• Day 6 & 7: Rest

Week 9-12: Advanced Variations

This phase introduces more challenging variations to continue pushing your limits.

Workout Schedule (3 days a week, with rest days in between):

• Day 1: Standard push-ups (3 sets of 15 repetitions), decline push-ups (3 sets of AMRAP)
• Day 2: Rest
• Day 3: Standard push-ups (3 sets of 15 repetitions), decline push-ups (3 sets of AMRAP)
• Day 4: Rest
• Day 5: Standard push-ups (3 sets of 12 repetitions), decline push-ups (3 sets of AMRAP), plyometric push-ups (2 sets of 5-8 repetitions)
• Day 6 & 7: Rest

Note: Always prioritize proper form over the number of repetitions. If you find yourself struggling to maintain good form, reduce the number of repetitions or revert to a less challenging variation.

Beyond the 12 Weeks

After completing this program, you'll have a solid foundation for continuing your push-up journey. You can continue to challenge yourself by incorporating even more advanced variations such as one-arm push-ups, wide grip push-ups, and diamond push-ups. Remember to continue listening to your body and adjusting the program as needed to avoid injury and maximize your results. Congratulations on your commitment to fitness!

This program provides a framework; individual results may vary. Consult with a healthcare professional before starting any new workout routine.