Level
IntermediateDuration
30 days
For
People who can do
Goal
Complete 60 consecutive push-ups with
Designed for people who can already do 20-30 push-ups, this plan builds you to 60 consecutive reps through progressive overload. The program introduces tempo variations, wider and narrower grips, and strategic rest days to maximize strength gains.
Starting max range
20 – 30 push-ups
Prerequisites
Equipment
Establish baseline and build volume tolerance
Form Tip
Maintain a straight line from head to ankles throughout every rep.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 1 | 10 + 10 + 10 + 10 | 40 | Slow down the eccentric (lowering) phase to 2-3 seconds for more muscle activation. |
| Day 2 | 11 + 11 + 11 + 11 | 44 | |
| Day 3 | 12 + 12 + 12 + 11 | 47 | Squeeze your chest at the top of each rep. |
| Day 4 | Rest Day | -- | Active recovery: light stretching and hydration. |
| Day 5 | 13 + 13 + 13 + 12 | 51 | |
| Day 6 | 14 + 14 + 14 + 13 | 55 | Vary your hand placement between sessions to target different muscles. |
| Day 7 | 15 + 15 + 14 + 14 | 58 |
Introduce tempo and grip variations
Form Tip
Control the tempo: lower yourself in 2 seconds, push up in 1 second.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 8 | Rest Day | -- | Active recovery: light stretching and hydration. |
| Day 9 | 16 + 16 + 15 + 15 | 62 | Add a 1-second pause at the bottom for extra difficulty. |
| Day 10 | 17 + 16 + 16 + 16 | 65 | |
| Day 11 | 18 + 17 + 17 + 17 | 69 | Superset push-ups with planks for a core-boosting combination. |
| Day 12 | Rest Day | -- | Active recovery: light stretching and hydration. |
| Day 13 | 19 + 18 + 18 + 18 | 73 | |
| Day 14 | 19 + 19 + 19 + 19 | 76 | Track your rest periods -- keep them under 90 seconds. |
Push past the 40-rep barrier
Form Tip
Keep your core tight as if bracing for a punch.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 15 | 20 + 20 + 20 + 20 | 80 | |
| Day 16 | Rest Day | -- | Active recovery: light stretching and hydration. |
| Day 17 | 21 + 21 + 21 + 21 | 84 | Focus on retracting your shoulder blades as you lower down. |
| Day 18 | 22 + 22 + 22 + 21 | 87 | |
| Day 19 | 23 + 23 + 23 + 22 | 91 | Consider doing push-ups on gymnastic rings for stability challenge. |
| Day 20 | Rest Day | -- | Active recovery: light stretching and hydration. |
| Day 21 | 24 + 24 + 24 + 23 | 95 |
Peak and test your new max
Form Tip
Position your hands so your middle fingers point straight ahead.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 22 | 25 + 25 + 24 + 24 | 98 | Fuel your workouts with complex carbs and protein. |
| Day 23 | 26 + 26 + 25 + 25 | 102 | |
| Day 24 | Rest Day | -- | Active recovery: light stretching and hydration. |
| Day 25 | 27 + 26 + 26 + 26 | 105 | Try explosive push-ups occasionally to build power. |
| Day 26 | 28 + 27 + 27 + 27 | 109 | |
| Day 27 | 29 + 28 + 28 + 28 | 113 | Keep your neck neutral -- look at the floor, not ahead. |
| Day 28 | Rest Day | -- | Active recovery: light stretching and hydration. |
Peak and test your new max
Form Tip
Position your hands so your middle fingers point straight ahead.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 29 | 29 + 29 + 29 + 29 | 116 | |
| Day 30 | 30 + 30 + 30 + 30 | 120 | Alternate between wide, standard, and narrow hand positions across the week. |
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