USNA 100 Push-Ups Program CAPT Mike Prevost, USN

# of Pushups

<6

6-10

11-20

# of Pushups

21-25

26-35

36-50

# of Pushups

50-75

75-100

>100

SET 1

2

6

10

SET 1

12

14

25

SET 1

35

45

55

SET 2

3

6

12

SET 2

17

18

30

SET 2

40

55

65

SET 3

2

4

7

SET 3

13

14

25

SET 3

30

35

35

SET 4

2

4

7

SET 4

13

14

25

SET 4

24

30

30

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 1

3

6

10

SET 1

13

15

26

SET 1

36

46

56

SET 2

4

8

12

SET 2

18

19

31

SET 2

41

56

66

SET 3

2

6

8

SET 3

14

15

26

SET 3

31

36

36

SET 4

3

6

8

SET 4

14

15

26

SET 4

25

31

31

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 1

4

8

11

SET 1

14

16

27

SET 1

37

47

57

SET 2

5

10

15

SET 2

19

20

32

SET 2

42

57

67

SET 3

4

7

9

SET 3

15

16

27

SET 3

32

37

37

SET 4

4

7

9

SET 4

15

16

27

SET 4

26

32

32

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

# of Pushups

<6

6-10

11-20

# of Pushups

21-25

26-35

36-50

# of Pushups

50-75

75-100

>100

SET 1

4

8

12

SET 1

15

17

28

SET 1

38

48

58

SET 2

6

10

15

SET 2

20

21

33

SET 2

43

58

68

SET 3

5

8

10

SET 3

16

17

28

SET 3

33

38

38

SET 4

4

8

10

SET 4

16

17

28

SET 4

27

33

33

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 1

5

8

12

SET 1

16

18

29

SET 1

39

49

59

SET 2

7

11

16

SET 2

21

22

34

SET 2

44

59

69

SET 3

5

8

10

SET 3

17

18

29

SET 3

34

39

39

SET 4

4

8

10

SET 4

17

18

29

SET 4

28

34

34

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 1

5

8

12

SET 1

17

19

30

SET 1

40

50

60

SET 2

8

12

17

SET 2

22

23

35

SET 2

45

60

70

SET 3

6

8

11

SET 3

18

19

30

SET 3

35

40

40

SET 4

5

8

10

SET 4

18

19

30

SET 4

29

35

35

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

Note: Start at the top, at the column that represents your current max # of push-ups. Each workout consists of the 5 sets specified in each block. Stay with a particular workout until you can complete all of the reps, then move down to the next block. When you reach the bottom, move over to the next column. You should be able to easily do 100 push-ups when you reach the last block. Do this workout 3 times per week. Rest between sets is 30-60 seconds.

If you find this program helpful, please consider donating to the Special Operations Warrior Foundation at: http://www.firstgiving.com/fundraiser/prevosttraining/PrevostTrainingFundraisingPage

© Copyright 2013. All rights reserved. Do not copy or redistribute without permission of the author. Disclaimer: The advice and information contained in this document may not be appropriate for all individuals. Therefore, the author, employees, company, affiliates, or any other parties involved in the creation or promotion of our products are not responsible for any injuries or health conditions that may result from advice, opinions, and programs represented in this program or any of our training programs or other products. The information on this website and in the training program are the opinions of the author and are not a replacement for medical advice. You should consult a physician before starting any diet or exercise program. If you choose to follow the program without consulting your physician, you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. The opinions and assertions contained herein are the private opinions of the author and are not to be construed as official or reflecting the views of the Department of Defense, the Navy or the U. S. Naval Academy.