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BoostcampPNG

Push-up Progression for PFA

by Eric R.

Program Description

This is meant to create sufficient push-up strength in order to eventuall work on endurance

Program Overview

  • Level
    Beginner
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 19, 2026 12:07
  • Last Edited
    Mar 19, 2026 12:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
24.6%
Front Delts
21%
Chest
15.4%
Upper Back
11.3%
Lats
8.2%
Biceps
8.2%
Middle Delts
8.2%
Forearms
2.1%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Lat Pulldown
3
12 reps
-
1C
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2A
Bench Press (Wide Grip)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
2C
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jumping Pull Up
3
10 reps
-
1C
Pike Push Up
3
10 reps
-
2A
Tricep Extension (Dumbbell)
3
10-15 reps
-
2B
Hammer Curl (Dumbbell)
2
10-12 reps
-
2C
Incline Bench Press (Barbell)
3
12 reps
-
3A
Seated Row (Cable)
2
12-15 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
1C
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2A
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2B
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2C
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3A
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
-
-
3B
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 2
1A
Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Jumping Pull Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1C
Pike Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2A
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2B
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
2C
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3A
Seated Row (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
3B
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-