100 Pushups Program
The 100 Pushups Program is a structured 6-week protocol designed to take you from wherever you are now to performing 100 consecutive pushups. It uses progressive volume loading across multiple sets, gradually increasing total reps while building muscular endurance in the chest, shoulders, and triceps.
Program Structure
The program spans 6 weeks with 3 training days per week (e.g., Monday, Wednesday, Friday). Each session consists of 5 sets of pushups with prescribed rest periods. Before starting, test your max pushups to determine your starting level.
Starting levels:
| Initial Max | Starting Level |
|---|---|
| 0–5 | Level 1 |
| 6–10 | Level 2 |
| 11–20 | Level 3 |
| 21–40 | Level 4 |
| 41+ | Level 5 |
Example Week 1 (Level 2):
| Day | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Total |
|---|---|---|---|---|---|---|
| Mon | 6 | 6 | 4 | 4 | max (5+) | ~25 |
| Wed | 6 | 8 | 6 | 6 | max (7+) | ~33 |
| Fri | 8 | 10 | 7 | 7 | max (10+) | ~42 |
Each week, the prescribed numbers increase. Rest 60–90 seconds between sets (up to 120 seconds if needed). The final set is always “max reps” — do as many as you can with good form.
Programming
| Parameter | Recommendation |
|---|---|
| Duration | 6 weeks per cycle |
| Frequency | 3 days per week |
| Equipment | None — bodyweight only |
| Rest | 60–90 seconds between sets |
How to Progress
- If you complete all prescribed reps in a week, move to the next week.
- If you cannot complete the prescribed reps, repeat that week before moving on.
- After completing the 6-week program, test your max again. If you hit 100, congratulations. If not, begin a new cycle at the appropriate starting level.
- Once you reach 100, maintain with 2 sessions per week or begin adding difficulty (see tips).
Tips
- Form is non-negotiable — a full pushup means chest to the floor and full arm extension at the top. Partial reps do not count.
- Keep your core braced and body in a straight line from head to heels. No sagging hips or piking.
- If you cannot do standard pushups yet, start with incline pushups (hands on a bench or step) and follow the same rep scheme.
- Spread your training days evenly through the week — rest days are when your muscles grow.
- Hand position should be just outside shoulder-width with fingers spread for a stable base.
- Breathing: inhale on the way down, exhale on the way up.