Push-Up Challenge Week 4: Final Push

Level

Intermediate

Duration

1 week (7 days)

For

Those completing the 4-week

Goal

Set a new personal record

The culminating week of the 4-week program. Higher volume early in the week followed by a taper for your final max test. This is where all your work pays off. Expect to exceed your starting max by 50-100%.

Is This Challenge Right For You?

Starting max range

15 – 35 push-ups

Prerequisites

✓Completion of Weeks 1-3
✓Consistent training throughout the program

Equipment

•Exercise mat (optional)
•Timer for rest periods

Benefits

✓Experience the reward of 4 weeks of consistent training
✓Learn the taper technique used by competitive athletes
✓Set a meaningful personal record
✓Build confidence for longer-term push-up goals

Your 1 week (7 days) Plan

Week 1

Taper down and set a new personal record on test day

Form Tip

On max test day: warm up with 2 easy sets, rest 3-5 minutes, then go all out. Every rep with full range of motion counts.

Day	Sets	Total Reps	Notes / Tip
Day 1	10 + 9 + 8 + 7	34	Last big push this week. Give it everything.
Day 2	10 + 10 + 8 + 7	35	Peak volume day. Dig deep.
Day 3	8 + 8 + 7 + 6	29	Begin taper. Slightly lower volume to recover.
Day 4	Rest Day	--	Full rest day. Tomorrow starts your taper sets.
Day 5	6 + 6 + 5	17	Light taper day. Save energy for your test.
Day 6	Rest Day	--	Complete rest. Visualize your max test. You are ready.
Day 7	5 + 5	10	Final max test day! Warm up, then go for your all-time best.

Form Tips

1On max test day: warm up with 2 easy sets, rest 3-5 minutes, then go all out. Every rep with full range of motion counts.

What's Next?

Intermediate1 week (7 days)

Week 3 Intermediate

Intermediate30 days

Intermediate 30-Day

Intermediate30 days

50 Push-Ups Plan

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How should I prepare for my final max test?+

Get good sleep the two nights before. Eat a balanced meal 2-3 hours before testing. Warm up with light cardio and 2 sets of 5 easy push-ups. Rest 3-5 minutes, then go for your max.

What should I do after completing the 4-week program?+

Rest for 2-3 days, then start a full 30-day challenge matched to your new max. If your max is 15-25, try the intermediate plan. 25-40: advanced. 40+: the 100 push-ups plan.

I did not improve as much as expected. What happened?+

Progress varies by person. Check your sleep (7+ hours?), nutrition (enough protein?), and consistency (did you skip days?). Some people respond better to 6-week programs. You can repeat the 4-week cycle with slightly higher starting numbers.

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