Push-Up Challenge Week 2: Progressive Overload

Level

Beginner

Duration

1 week (7 days)

For

Those who completed Week

Goal

Increase weekly push-up volume by

Week 2 introduces progressive overload, adding reps and sets compared to week 1. You will push your limits while maintaining the form you built in the foundation week. Expect to add 20-30% to your weekly volume.

Is This Challenge Right For You?

Starting max range

8 – 25 push-ups

Prerequisites

✓Completion of Week 1 or equivalent base fitness
✓Ability to do 8+ push-ups with good form

Equipment

•Exercise mat (optional)

Benefits

✓Progressive overload teaches your body to handle more volume
✓Builds muscular endurance beyond the foundation level
✓Introduces tempo training for enhanced strength gains
✓Continues building the daily training habit

Your 1 week (7 days) Plan

Week 1

Increase per-set reps while maintaining strict form

Form Tip

Slow negatives (lowering phase) build more strength than fast reps.

Day	Sets	Total Reps	Notes / Tip
Day 1	6 + 5 + 5	16	Week 2 starts now. You earned this progression.
Day 2	6 + 6 + 5	17	Try a 2-second lowering phase on every rep today.
Day 3	7 + 6 + 5	18	You are doing more than you could a week ago.
Day 4	Rest Day	--	Rest and recovery. Light walking and stretching recommended.
Day 5	7 + 6 + 6	19	Focus on breathing rhythm: exhale up, inhale down.
Day 6	7 + 7 + 6	20	Push through -- tomorrow is your test day.
Day 7	8 + 7 + 7	22	Max test! How many consecutive push-ups can you do now?

Form Tips

1Slow negatives (lowering phase) build more strength than fast reps.

What's Next?

Beginner1 week (7 days)

Week 1 Foundation

Intermediate1 week (7 days)

Week 3 Intermediate

Beginner30 days

Beginner 30-Day

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What if Week 2 feels too easy?+

Add 2-3 reps per set, or slow the lowering phase to 3-4 seconds. You can also add a fourth set to each training day.

My muscles are still sore from Week 1. Should I start?+

Mild soreness is fine and will decrease as you warm up. If you have sharp pain or significant joint soreness, take an extra rest day before starting Week 2.

How much improvement should I expect from Week 1 to Week 2?+

Most people see a 15-25% improvement in their max test from the end of Week 1 to the end of Week 2. Beginners often see even larger gains.

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