100 Pushups Challenge Plan
Generate a personalised 6-week plan to reach 100 consecutive pushups. Starts from your current max and builds progressively.
A 12-week progressive programme to build up to 100 consecutive pushups. Designed for all starting levels — from 1 pushup to 50+.
- • Builds upper body strength: chest, shoulders, triceps
- • Engages core throughout every rep
- • No equipment required — train anywhere
- • Progressive overload: volume increases each week
Do a max-rep test with proper form. Rest 5 minutes first.
Support your pushup challenge
Good recovery gear helps you stay consistent through all six weeks of the programme.
Foam Roller
Roll out tight chest and shoulder muscles between pushup sessions. Essential for recovery as volume increases.
View on AmazonCompression Socks
Improve circulation during recovery days. Helpful when combining the pushup challenge with running.
View on AmazonRunning Earbuds
Wireless earbuds for training motivation. Sweatproof and secure fit for floor exercises.
View on AmazonHow it works
Enter your current maximum pushups and the plan generates a progressive 6-week programme. Three sessions per week with 5 sets per session, increasing volume each week using progressive overload principles.
Frequently asked questions
How long does it take to do 100 pushups?
Most people starting from 10–20 pushups can reach 100 in 6–8 weeks with consistent training. Those starting from fewer may take 10–12 weeks. The key is progressive overload and adequate rest.
Can I do pushups every day?
The pushup muscles (chest, shoulders, triceps) need 48 hours to recover. Training every day without rest leads to overuse and injury. Three sessions per week with rest days between is optimal for most people.