12 week push-up program

Olvin

3 min read

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31-01-2025

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Are you ready to transform your upper body strength and build impressive push-up prowess? This 12-week push-up program is designed to take you from beginner to advanced, regardless of your current fitness level. We'll focus on progressive overload, proper form, and rest to ensure you see consistent results and avoid injury.

Important Note: Before starting any new workout program, it's crucial to consult your physician or a qualified healthcare professional, especially if you have pre-existing health conditions.

Understanding the Program's Structure

This program utilizes a progressive overload approach, gradually increasing the difficulty over the 12 weeks. We’ll focus on three key aspects:

• Sets and Reps: The number of sets and repetitions will increase gradually to challenge your muscles and promote growth.
• Variations: We'll incorporate different push-up variations to target various muscle groups and enhance overall strength.
• Rest: Adequate rest is crucial for muscle recovery and growth. The program incorporates rest days and allows for adjustments based on your individual recovery needs.

Week 1-4: Building the Foundation

These initial weeks focus on establishing a solid base of strength and endurance. Even if you can't perform a standard push-up, you can modify the exercise to build up your strength.

Week 1-2:

• Goal: Learn proper push-up form and build basic strength.
• Workout:
  • Wall Push-Ups: 3 sets of 10-15 repetitions.
  • Knee Push-Ups: 3 sets of as many repetitions as possible (AMRAP).
  • Incline Push-Ups (hands on a bench or elevated surface): 3 sets of AMRAP.

Week 3-4:

• Goal: Increase the number of repetitions and begin transitioning to more challenging variations.
• Workout:
  • Incline Push-Ups: 3 sets of 12-15 repetitions.
  • Knee Push-Ups: 3 sets of 15-20 repetitions.
  • Standard Push-Ups (if possible): 3 sets of as many repetitions as possible. If you can't do a full push-up, continue with incline push-ups.

Week 5-8: Increasing Intensity

Now we'll ramp up the intensity with more challenging variations and increased repetitions.

Week 5-6:

• Goal: Master standard push-ups and introduce decline push-ups.
• Workout:
  • Standard Push-Ups: 3 sets of 10-15 repetitions.
  • Decline Push-Ups (feet elevated on a bench or chair): 3 sets of 8-12 repetitions.
  • Incline Push-Ups (easier variation): 2 sets of 15-20 repetitions (for active recovery).

Week 7-8:

• Goal: Improve strength and endurance in both standard and decline push-ups.
• Workout:
  • Standard Push-Ups: 3 sets of 15-20 repetitions.
  • Decline Push-Ups: 3 sets of 10-15 repetitions.
  • Plyometric Push-Ups (clap push-ups, if possible): 2 sets of 5-8 repetitions.

Week 9-12: Advanced Techniques and Strength Building

The final phase focuses on advanced variations to further challenge your muscles and maximize strength gains.

Week 9-10:

• Goal: Master advanced push-up variations and increase overall strength.
• Workout:
  • Standard Push-Ups: 3 sets of 20-25 repetitions.
  • Decline Push-Ups: 3 sets of 15-20 repetitions.
  • Plyometric Push-Ups: 3 sets of 8-12 repetitions.
  • One-Arm Push-Ups (against a wall or on knees - progress gradually): 2 sets of 5-8 repetitions per arm.

Week 11-12:

• Goal: Maximize strength and build muscle endurance. Continue to challenge yourself with different variations.
• Workout:
  • Standard Push-Ups: 3 sets of AMRAP.
  • Decline Push-Ups: 3 sets of AMRAP.
  • Plyometric Push-Ups: 3 sets of AMRAP.
  • One-Arm Push-Ups (progress as tolerated): 2 sets of AMRAP per arm.
  • Diamond Push-Ups: 3 sets of AMRAP

Remember to Listen to Your Body

Throughout the program, pay close attention to your body. Rest when needed, and don’t push yourself too hard, especially in the beginning. Proper form is crucial to avoid injuries. If you experience any pain, stop the exercise and consult a healthcare professional.

This 12-week push-up program is a guideline. Adjust the program based on your individual needs and progress. Consistency and proper form are key to achieving your goals. Good luck, and happy pushing!