Free progressive programs to build real push-up strength
Get a personalized recommendation based on your current level
Start your push-up journey with this beginner-friendly 30-day challenge. Build from 5 to 30 push-ups with proper form. Free day-by-day plan with rest days included.
Take your push-ups to the next level with this intermediate 30-day challenge. Build from 20 to 60 push-ups with progressive overload. Complete day-by-day plan included.
Elite 30-day push-up challenge for advanced athletes. Build from 50 to 100+ push-ups with intense progressive overload. Full day-by-day training plan.
Build up to 50 consecutive push-ups in 30 days. Structured plan with progressive overload, rest days, and form tips. Start today with our free day-by-day program.
Reach 100 consecutive push-ups with this proven 30-day plan. High-volume progressive overload for serious athletes. Free day-by-day training schedule.
Take on the 200 push-ups a day challenge. Build massive volume over 30 days with this structured plan. Spread across sets for maximum gains. Free program.
Push-up challenge designed for women. Progress from incline to full push-ups in 30 days. Build upper-body strength and confidence with this guided program.
Push-up challenge for teens ages 13-17. Build strength for school fitness tests with this 4-week program. Age-appropriate progression with rest days.
Safe push-up challenge for seniors (60+). Start with wall push-ups, progress to incline. Build strength for daily activities and fall prevention. Doctor-approved approach.
Joint-friendly push-up challenge for over 40. Build strength safely with proper warm-ups and controlled tempo. 30-day program from 10 to 30+ push-ups.
Start your push-up journey right with Week 1 Foundation. Learn proper form, establish your baseline, and build the daily habit. Complete 7-day guide.
Push-up challenge Week 2: progressive overload. Add reps and sets to build on your Week 1 foundation. Structured 7-day plan with form focus.
Push-up challenge Week 3: intermediate progression. Break through plateaus with higher volume and 4-set sessions. Complete 7-day plan.
Push-up challenge Week 4: the final push. Taper and test your new max. Complete the 4-week program with a personal record. Full 7-day plan.
Build powerful triceps with the diamond push-up challenge. 4-week progressive plan from beginner to advanced diamond push-ups. Free day-by-day program.
Master 4 push-up variations in 28 days. Standard, wide-grip, diamond, and decline push-ups. Build complete upper-body strength. Free week-by-week plan.
Should you do pushups or go running? Compare calories burned, muscle building, time efficiency, and which exercise is better for your goals.
Can't do a pushup yet? This progression plan takes you from wall pushups to full floor pushups with variations for every fitness level.
Why is starting an exercise routine so hard? Learn the science of habit formation and practical strategies to make exercise automatic.
Stop doomscrolling. Start moving. Download Repscroll and turn your phone addiction into a fitness habit.
Download Free on App Store