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Push up 100

by KIM
176 athletes joined

Program Description

Push up 100, 1 time

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 08, 2024 01:08
  • Last Edited
    Jun 18, 2025 12:54

Summary

Elevate your strength with the Push Up 100 program, a focused 6-week journey designed to enhance your upper body power through bodyweight training. Committing just three days a week, you'll tackle progressive push-up and pull-up variations that target your chest, triceps, and back. Each session builds on the last, pushing your limits and increasing your rep count while honing your form. Perfect for at-home workouts, this program is your pathway to mastering one of the most effective exercises in fitness. Get ready to crush your goals!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
2
1
10 reps
12 reps
7 reps
9 reps
-
-
-
-
2
Pull-Up (Bodyweight)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
1
14 reps
10 reps
15 reps
-
-
-
2
Pull-Up (Bodyweight)
1
1
1
2
7 reps
6 reps
5 reps
4 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
1
14 reps
18 reps
20 reps
-
-
-
2
Pull-Up (Bodyweight)
1
1
2
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
1
21 reps
25 reps
35 reps
-
-
-
2
Pull-Up (Bodyweight)
1
1
3
8 reps
7 reps
5 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
1
36 reps
40 reps
30 reps
24 reps
-
-
-
-
2
Pull-Up (Bodyweight)
1
1
1
2
9 reps
7 reps
6 reps
5 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
1
45 reps
55 reps
35 reps
30 reps
-
-
-
-
2
Pull-Up (Bodyweight)
1
1
2
1
10 reps
7 reps
6 reps
5 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
2
10 reps
12 reps
8 reps
-
-
-
2
Pull-Up (Bodyweight)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
2
1
14 reps
16 reps
12 reps
17 reps
-
-
-
-
2
Pull-Up (Bodyweight)
1
1
1
2
7 reps
6 reps
5 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
2
20 reps
25 reps
15 reps
-
-
-
2
Pull-Up (Bodyweight)
1
1
2
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
1
25 reps
29 reps
36 reps
-
-
-
2
Pull-Up (Bodyweight)
1
1
3
8 reps
7 reps
5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
3
2
1
19 reps
22 reps
18 reps
45 reps
-
-
-
-
2
Pull-Up (Bodyweight)
1
1
1
2
9 reps
7 reps
6 reps
5 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
2
2
1
22 reps
30 reps
24 reps
18 reps
58 reps
-
-
-
-
-
2
Pull-Up (Bodyweight)
1
1
2
1
10 reps
7 reps
6 reps
5 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
2
1
11 reps
15 reps
9 reps
13 reps
-
-
-
-
2
Pull-Up (Bodyweight)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
2
1
16 reps
17 reps
14 reps
20 reps
-
-
-
-
2
Pull-Up (Bodyweight)
1
1
1
2
7 reps
6 reps
5 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
2
1
22 reps
30 reps
20 reps
28 reps
-
-
-
-
2
Pull-Up (Bodyweight)
1
1
1
2
8 reps
6 reps
5 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
1
29 reps
33 reps
40 reps
-
-
-
2
Pull-Up (Bodyweight)
1
1
3
8 reps
7 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
2
1
1
20 reps
24 reps
22 reps
50 reps
-
-
-
-
2
Pull-Up (Bodyweight)
1
1
1
2
9 reps
7 reps
6 reps
5 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
2
2
1
26 reps
33 reps
22 reps
60 reps
-
-
-
-
2
Pull-Up (Bodyweight)
1
1
2
1
10 reps
7 reps
6 reps
5 reps
-
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Push Up
1 Set
1 Set
2 Sets
1 Set
10 Reps
12 Reps
7 Reps
9 Reps
-
-
-
-
2
Pull-Up (Bodyweight)
1 Set
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
-
-
-
-
Day 2
1
Push Up
1 Set
2 Sets
2 Sets
10 Reps
12 Reps
8 Reps
-
-
-
2
Pull-Up (Bodyweight)
1 Set
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
-
-
-
-
Day 3
1
Push Up
1 Set
1 Set
2 Sets
1 Set
11 Reps
15 Reps
9 Reps
13 Reps
-
-
-
-
2
Pull-Up (Bodyweight)
1 Set
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
-
-
-
-