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PUSHUPS

by abrad
1 athletes joined

Program Description

Unleash your upper body strength with this focused 4-week PUSHUPS program! Designed for daily engagement, you'll tackle push-ups six days a week, progressively increasing your reps to build endurance and power in your chest, triceps, and front delts. Each session is structured to challenge you, with clear targets to help you track your progress. Perfect for all fitness levels, this program will elevate your bodyweight training and sculpt your upper body like never before!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Mar 12, 2026 12:26
  • Last Edited
    Mar 13, 2026 08:09
Muscle Engagement
Front
Back
MuscleSet
Chest
33.3%
Triceps
33.3%
Front Delts
33.3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
3
20 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
3
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
3
20 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
3
20 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
3
20 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
3
20 reps
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
3
20 reps
10 reps
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Push Up
5 Sets
10 Reps
-
Day 2
1
Push Up
5 Sets
10 Reps
-
Day 3
1
Push Up
5 Sets
10 Reps
-
Day 4
1
Push Up
5 Sets
10 Reps
-
Day 5
1
Push Up
5 Sets
10 Reps
-
Day 6
1
Push Up
5 Sets
10 Reps
-
Day 7
1
Push Up
5 Sets
10 Reps
-