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Push-up Progression Plan

Lifestyle Tools

Four-week push-up plan from your max

Quick Answer

Push-up Progression Plan: Four-week push-up plan from your max. Push-up Progression Plan uses standard everyday life formulas to compute accurate results instantly.

Current level

reps
Week 15 sets of 12
Week 24 sets of 14
Week 33 sets of 16 + 2 sets of 12
Week 43 sets of 17 + 1 set to failure

How to run it

  1. 1Three sessions per week on alternating days; full range with a straight body beats half reps.
  2. 2Scale to knee or incline push-ups with the same percentages if strict reps are out of reach.
Rehab injuries first; stop the failure set once form breaks down.

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How to Use

  1. Enter scenario values: fill real-life numbers into the Push-up Progression Plan (defaults work for a quick try).
  2. Instant results: everything computes live, no button needed.
  3. Read the advice: results come with practical tips, reference standards and pitfalls.
  4. Compare options: adjust parameters to compare choices side by side.

Key Points

  • Push-up Progression Plan is a free online everyday life tool — open and use, no sign-up.
  • All calculations run locally in your browser; your data never leaves the device.
  • Key capability: Four-week push-up plan from your max.
  • Results come with formulas and reference tables so you can verify every number.

Formula & How It Works

Push-up Progression Plan formula

Push-up Progression Plan uses standard everyday life formulas to compute accurate results instantly.

FAQ

How do I use the Push-up Progression Plan?
Open the page and fill in the input fields — results update automatically. Four-week push-up plan from your max.
Are the results accurate?
Yes. Standard formulas and conversion factors are used and verified.
Is it free? Do I need to sign up?
Completely free. No registration, login or download required.
Does it work on mobile?
Yes. The responsive design works on phones, tablets and desktops.
Is my data saved?
No. Everything runs locally in your browser.

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Source & Updates

Based on common formulas and industry conventions. Last updated: 2025-07

Last updated:

Formulas and content on this page are reviewed by the YiJianSuan team. For reference only — official sources prevail.

Maintained and periodically reviewed by the YiJianSuan editorial team — review process in ourEditorial Policy.

Cite this page: YiJianSuan. Push-up Progression Plan[EB/OL]. https://www.yijiansuan.com/en/c/life/pushup-plan

Results provided by this tool are for reference only and do not constitute professional advice.