week 1: pick the appropriate column depending on your initial test results

DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

  up to 5 push ups 6 - 10 push ups 11 - 20 push ups

SET 1 2 6 10

SET 2 3 6 12

SET 3 2 4 7

SET 4 2 4 7

SET 5 max (at least 3) max (at least 5) max (at least 9)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 3 6 10

SET 2 4 8 12

SET 3 2 6 8

SET 4 3 6 8

SET 5 max (at least 4) max (at least 7) max (at least 12)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 4 8 11

SET 2 5 10 15

SET 3 4 7 9

SET 4 4 7 9

SET 5 max (at least 5) max (at least 10) max (at least 13)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

week 2: pick the same column as you did in week 1

  up to 5 push ups 6 - 10 push ups 11 - 20 push ups

SET 1 4 9 14

SET 2 6 11 14

SET 3 4 8 10

SET 4 4 8 10

SET 5 max (at least 6) max (at least 11) max (at least 15)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 5 10 14

SET 2 6 12 16

SET 3 4 9 12

SET 4 4 9 12

SET 5 max (at least 7) max (at least 13) max (at least 17)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 5 12 16

SET 2 7 13 17

SET 3 5 10 14

SET 4 5 10 14

SET 5 max (at least 8) max (at least 15) max (at least 20)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

week 3: pick the appropriate column depending on your latest test results
 DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

  16 -20 push ups 21 - 25 push ups > 25 push ups

SET 1 10 12 14

SET 2 12 17 18

SET 3 7 13 14

SET 4 7 13 14

SET 5 max (at least 9) max (at least 17) max (at least 20)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 10 14 20

SET 2 12 19 25

SET 3 8 14 15

SET 4 8 14 15

SET 5 max (at least 12) max (at least 19) max (at least 25)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 11 16 22

SET 2 13 21 30

SET 3 9 15 20

SET 4 9 15 20

SET 5 max (at least 13) max (at least 21) max (at least 28)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

week 4: pick the same column as you did in week 3

  16 -20 push ups 21 - 25 push ups > 25 push ups

SET 1 12 18 21

SET 2 14 22 25

SET 3 11 16 21

SET 4 10 16 21

SET 5 max (at least 16) max (at least 25) max (at least 32)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 14 20 25

SET 2 16 25 29

SET 3 12 20 25

SET 4 12 20 25

SET 5 max (at least 18) max (at least 28) max (at least 36)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 16 23 29

SET 2 18 28 33

SET 3 13 23 29

SET 4 13 23 29

SET 5 max (at least 20) max (at least 33) max (at least 40)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

week 5: pick the appropriate column depending on your latest test results
 DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

  31 - 35 push ups 36 - 40 push ups > 40 push ups

SET 1 17 28 36

SET 2 19 35 40

SET 3 15 25 30

SET 4 15 22 24

SET 5 max (at least 20) max (at least 35) max (at least 40)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 10 18 19

SET 2 10 18 19

SET 3 13 20 22

SET 4 13 20 22

SET 5 10 14 18

SET 6 10 14 18

SET 7 9 16 22

SET 8 max (at least 25) max (at least 40) max (at least 45)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 13 18 20

SET 2 13 18 20

SET 3 15 20 24

SET 4 15 20 24

SET 5 12 17 20

SET 6 12 17 20

SET 7 10 20 22

SET 8 max (at least 30) max (at least 45) max (at least 50)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

  46 - 50 push ups 51 - 60 push ups > 60 push ups

SET 1 25 40 45

SET 2 30 50 55

SET 3 20 25 35

SET 4 15 25 30

SET 5 max (at least 40) max (at least 50) max (at least 55)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 14 20 22

SET 2 14 20 22

SET 3 15 23 30

SET 4 15 23 30

SET 5 14 20 24

SET 6 14 20 24

SET 7 10 18 18

SET 8 10 18 18

SET 9 max (at least 44) max (at least 53) max (at least 58)

COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 13 22 26

SET 2 13 22 26

SET 3 17 30 33

SET 4 17 30 33

SET 5 16 25 26

SET 6 16 25 26

SET 7 14 18 22

SET 8 14 18 22

SET 9 max (at least 50) max (at least 55) max (at least 60)
 COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

If you're reading this page you should be very proud of your achievements and ready
for one final test. As you're well aware, the program you've been following is called One
Hundred Push Ups and that's what this final test is all about.

To perform the test, simply execute as many good-form push ups as you can. If you've
completed the six week program with no cheating and no short cuts, experience has
shown that you should be strong enough to perform one hundred consecutive push ups!
After completing Week 6 of the program, treat yourself to a day or two of rest. Eat well
and maintain good hydration. Try not to perform any exercises or tasks around the
home that will drain you of energy - you'll need every ounce of strength to meet your
goal. Ready?
Take your time, don't rush and focus on performing ten push ups at a time. Breaking
the magic hundred into smaller chunks will make the goal more achievable and give you
more chance of success. Maintain good form and don't hold your breath. It sounds
simple, but just take it one push up at a time until you reach one hundred! If you start
to feel shaky, take a few deep breaths and regain your composure before starting again.
Good luck - I know you can do it!!

Just in case you didn't manage the hundred, I would suggest going back a couple of
weeks in the program and building up your strength again. Maybe Week 5 or Week
6 would be good for you and help regain your confidence? Don't give up though, you're
closer than you think!