Level
IntermediateDuration
4 weeks (28 days)
For
People who want to
Goal
Master 4 push-up variations and
A 28-day challenge that introduces a different push-up variation each week: standard (week 1), wide-grip (week 2), diamond (week 3), and decline (week 4). This program builds well-rounded upper-body strength and keeps training fresh and engaging.
Starting max range
15 – 30 push-ups
Prerequisites
Equipment
Perfect standard push-up form and build baseline volume
Form Tip
Standard width: hands slightly wider than shoulders, elbows at 45 degrees.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 1 | 8 + 7 + 7 | 22 | Week 1: Standard push-ups. Perfect your base form. |
| Day 2 | 8 + 8 + 7 | 23 | |
| Day 3 | 9 + 8 + 7 | 24 | Focus on a 2-second lowering phase. |
| Day 4 | Rest Day | -- | Rest day. Review wide-grip form for next week. |
| Day 5 | 9 + 8 + 8 | 25 | |
| Day 6 | 10 + 9 + 8 | 27 | Standard push-up mastery -- ready for week 2. |
| Day 7 | Rest Day | -- | Rest and prepare for wide-grip week. |
Master wide-grip form and build chest-focused endurance
Form Tip
Hands 1.5x shoulder width. Lower chest between hands. Do not flare elbows past 90 degrees.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 8 | 7 + 6 + 6 | 19 | Week 2: Wide-grip push-ups. Hands 1.5x shoulder width. |
| Day 9 | 7 + 7 + 6 | 20 | Feel the chest stretch at the bottom of each rep. |
| Day 10 | 8 + 7 + 6 | 21 | |
| Day 11 | Rest Day | -- | Rest day. Stretch your chest and shoulders. |
| Day 12 | 8 + 7 + 7 | 22 | Wide-grip targets the outer chest and front delts. |
| Day 13 | 8 + 8 + 7 | 23 | |
| Day 14 | Rest Day | -- | Rest and prepare for diamond push-up week. |
Adapt to diamond push-ups and build tricep endurance
Form Tip
Index fingers and thumbs form a diamond. Elbows tight. Lower chest to hands.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 15 | 5 + 5 + 4 | 14 | Week 3: Diamond push-ups. Expect fewer reps -- that is normal. |
| Day 16 | 6 + 5 + 4 | 15 | Keep elbows tight to your ribs. |
| Day 17 | 6 + 5 + 5 | 16 | |
| Day 18 | Rest Day | -- | Rest day. Your triceps will thank you. |
| Day 19 | 6 + 6 + 5 | 17 | You are adapting to this challenging variation. |
| Day 20 | 7 + 6 + 5 | 18 | Diamond push-ups build serious tricep strength. |
| Day 21 | Rest Day | -- | Rest and prepare for decline push-up week. |
Master decline push-ups and test all four variations
Form Tip
Feet elevated 12-18 inches. Hands shoulder-width. Control the movement, especially the lowering phase.
| Day | Sets | Total Reps | Notes / Tip |
|---|---|---|---|
| Day 22 | 6 + 5 + 5 | 16 | Week 4: Decline push-ups. Feet on a step or low bench. |
| Day 23 | 6 + 6 + 5 | 17 | Decline targets the upper chest and front shoulders. |
| Day 24 | 7 + 6 + 5 | 18 | |
| Day 25 | Rest Day | -- | Rest day. Almost done with the challenge. |
| Day 26 | 7 + 6 + 6 | 19 | Keep core extra tight -- decline challenges stability. |
| Day 27 | 7 + 7 + 6 | 20 | Final training day. Leave it all on the mat. |
| Day 28 | 5 + 5 + 5 + 5 | 20 | Test day: one set of each variation. Record your maxes. |
See how you compare to others your age and gender
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