100 Push Ups In 30 Weeks

From 0 to 100 push ups in 30 weeks

Hello and thank you for using my 100 push ups in 30 weeks training program. A couple of years ago I made the 30
push ups in 15 weeks program and I have helped many thousands of people to achieve their goal of reaching 30 push ups!
This program is based on the succes of the previous one and will help you to do 100 push ups in a row.
Many '100-push up programs' are not effective as they promise you will be able to do 100 push ups in 6 to 10 weeks.
That is simply not a realistic goal for the majority of users. The slowly progressing phase of this routine however,
makes that most users will achieve this big goal during the 30 weeks. It cannot be guaranteed that you also achieve
this goal in just 30 weeks, but you definitely will get close. If you follow the schedule and find that you cannot do the
amount of push ups recommended for a given week day, you simply repeat the previous training day until you do manage
to finish that given training day. If things are getting to easy feel free to skip some days.
Important: When you cannot do even one single push up yet you should do push ups from the knees. Then simply follow
the program by doing the recommended amount of push ups, but from the knees. After you have done 10 to 15 push ups
from the knees, you should be able to perform 3 or more normal push ups.

Beginner
This will be a good start if you can only do 2-3 push ups. You will build up that amount of repetitions in 5 weeks
to the number of 10 push ups in a row! Take 60 seconds of rest in between sets, more if needed.

Week Day 1 Day 2 Day 3

1 3 Push Ups 2 x 2 Push Ups 3 Push Ups
2 4 Push Ups 3 x 2 Push Ups 5 Push Ups
3 6 Push Ups 2 x 3 Push Ups 5 Push Ups
4 2 x 5 Push Ups 2 x 4 Push Ups 8 Push Ups
5 9 Push Ups 3 x 3 Push Ups 10 Push Ups

Intermediate
When you are already able to do 10 push ups, or if you finished the beginner routine successfully you can now work
your way up to doing double that amount. If you need more rest in between sets, go ahead. PU = Push Ups

Week Day 1 Day 2 Day 3

6 1 x 10 & 1 x 5 Push Ups 4 x 5 Push Ups 1 x 12 Push Ups
7 1 x 12 & 2 x 5 Push Ups 4 x 6 Push Ups 2 x 8 Push Ups
8 1 x 14 Push Ups 5 x 5 Push Ups 1 x 16 Push Ups
9 2 x 10 Push Ups 3 x 7 Push Ups 1 x 18 Push Ups
10 3 x 10 Push Ups 4 x 6 Push Ups 1 x 20 Push Ups

Advanced
You have reached the 20 push ups! You were either already able to do that, or you just finished
the beginner and intermediate routines. Now it is time to do 30 push ups in a row! PU = Push Ups

Week Day 1 Day 2 Day 3

11 1 x 20 Push Ups 3 x 10 Push Ups 3 x 13 Push Ups
12 2 x 15 Push Ups 2 x 16 Push Ups 4 x 10 Push Ups
13 1 x 22 Push Ups 3 x 14 Push Ups 1 x 23 Push Ups
14 1 x 25 Push Ups 2 x 20 Push Ups 3 x 15 Push Ups
15 1 x 28 Push Ups 1 x 30 Push Ups 30 Push Ups

©2014 JeromeFitness www.jeromefitness.com

Elite
You have reached 30 push ups and you can now call yourself above average!
Within the next couple of weeks you will be working your way up to 50 push ups in total!

Week Day 1 Day 2 Day 3

16 30 Push Ups / Break / 5 Push Ups 30 Push Ups / Break / 10 Push Ups 25 Push Ups / Break / 20 Push Ups
17 1 x 35 Push Ups 2 x 25 Push Ups 25 Push Ups / Break / 25 Push Ups
18 3 x 20 Push Ups 2 x 30 Push Ups 1 x 40 Push Ups
19 35 Push Ups / Break / 10 Push Ups 3 x 25 Push Ups 1 x 45 Push Ups
20 40 Push Ups / Break / 15 Push Ups 2 x 35 Push Ups 1 x 50 Push Ups
Break means that you are going to take the least amount of rest possible.
Just shake your arms a bit and get your weight off them before going on the repetitions after the break.

Expert
You are getting better and better in the push up and are able to do 50 consecutive push ups.
The next 5 weeks you will try to work your way up to doing 100 push ups in 2 sets!

Week Day 1 Day 2 Day 3

21 1 x 50 Push Ups 50 Push Ups / Break / 10 Push Ups 1 x 55 Push Ups
22 3 x 30 Push Ups 2 x 40 Push Ups 1 x 60 Push Ups
23 4 x 25 Push Ups 1 x 65 Push Ups 2 x 45 Push Ups
24 1 x 68 Push Ups 1 x 71 Push Ups 2 x 50 Push Ups
25 1 x 70 Push Ups / Break / 15 Push Ups 1 x 75 Push Ups 1 x 80 Push Ups

Master
You will now master the 100 push ups goal after you have finished doing 80 consecutive push ups in the previous stage!

Week Day 1 Day 2 Day 3

26 1 x 80 Push Ups 2 x 55 Push Ups 3 x 40 Push Ups
27 80 Push Ups / Break / 15 Push Ups 1 x 85 Push Ups 4 x 45 Push Ups
28 2 x 65 Push Ups 1 x 88 Push Ups 4 x 35 Push Ups
29 1 x 90 Push Ups 1 x 90 Push Ups / Break / 15 Push Ups 3 x 50 Push Ups
30 1 x 95 Push Ups 1 x 98 Push Ups 1 x 100 Push Ups

For more workouts, products and nutrition, flexibility and fitness tips visit:
http://www.jeromefitness.com

Disclaimer
I can't be taken responsible for any kind of injuries or problems you may or may not get when you use this
workout. The information in this workout program is of educational purpose. It can't replace medical advice, nor
does it guarantee you achieve your desired results. By using this workout plan you acknowledge the fact that you
are using this information at your own risk.
You should seek medical clearance from a doctor whenever you start a new workout or nutrition plan. If you
notice feeling dizzy, tired, chest pain or numbness of body parts, you should immediately stop the workout and
seek medical support. Working out always carries the risk of getting injured. Start your workout with a warm up
and finish it with a cool down to decrease the risk of getting injured.

©2014 JeromeFitness www.jeromefitness.com