Level
BeginnerDuration
4 weeks (28 days)
For
Teenagers aged 13-17 looking
Goal
Complete 25-35 consecutive push-ups (depending
An age-appropriate 28-day push-up program for teenagers (13-17). Built around school schedules with manageable daily volume, this plan helps teens build foundational upper-body strength, prepare for school fitness tests, and develop healthy exercise habits.
Starting max range
5 – 15 push-ups
Prerequisites
Equipment
Learn proper form and build the daily habit
Form Tip
Keep your body straight like a plank -- no sagging hips.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 1 | 4 + 3 + 3 | 10 | Form first, reps second -- build the habit correctly from the start. |
| Day 2 | 4 + 4 + 4 | 12 | |
| Day 3 | 5 + 5 + 4 | 14 | Push-ups work your chest, shoulders, triceps, and core all at once. |
| Day 4 | Rest Day | -- | Rest and recover. Gentle stretching recommended. |
| Day 5 | 6 + 5 + 5 | 16 | |
| Day 6 | 6 + 6 + 6 | 18 | Do not lock your elbows at the top -- keep a slight bend. |
| Day 7 | 7 + 7 + 6 | 20 |
Start adding reps each session
Form Tip
Breathe! Exhale as you push up, inhale as you lower down.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 8 | Rest Day | -- | Rest and recover. Gentle stretching recommended. |
| Day 9 | 8 + 7 + 7 | 22 | Challenge a friend and keep each other accountable. |
| Day 10 | 8 + 8 + 8 | 24 | |
| Day 11 | 9 + 9 + 8 | 26 | Push-ups before homework can help you focus better. |
| Day 12 | Rest Day | -- | Rest and recover. Gentle stretching recommended. |
| Day 13 | 10 + 9 + 9 | 28 | |
| Day 14 | 10 + 10 + 10 | 30 | Make sure your hands are under your shoulders, not too far forward. |
Break through to new personal records
Form Tip
Go all the way down and all the way up for each rep.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 15 | 11 + 11 + 10 | 32 | |
| Day 16 | Rest Day | -- | Rest and recover. Gentle stretching recommended. |
| Day 17 | 12 + 11 + 11 | 34 | Rest days help your muscles grow -- they are part of the plan. |
| Day 18 | 12 + 12 + 12 | 36 | |
| Day 19 | 13 + 13 + 12 | 38 | Drink plenty of water throughout the day. |
| Day 20 | Rest Day | -- | Rest and recover. Gentle stretching recommended. |
| Day 21 | 14 + 13 + 13 | 40 |
Test your max and celebrate progress
Form Tip
Quality beats quantity -- 10 perfect reps beat 20 sloppy ones.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 22 | 14 + 14 + 14 | 42 | Record your daily numbers in a journal or app. |
| Day 23 | 15 + 15 + 14 | 44 | |
| Day 24 | Rest Day | -- | Rest and recover. Gentle stretching recommended. |
| Day 25 | 16 + 15 + 15 | 46 | Try different variations to keep things fun. |
| Day 26 | 16 + 16 + 16 | 48 | |
| Day 27 | 17 + 17 + 16 | 50 | Warm up with jumping jacks or jogging in place for 2-3 minutes. |
| Day 28 | Rest Day | -- | Rest and recover. Gentle stretching recommended. |
See how you compare to others your age and gender
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