100 Pushups in a Day Plan Generator

What is the 100 Pushups Challenge?

The 100 Pushups Challenge is a 12-week programme designed to help you build the strength and endurance needed to complete 100 consecutive pushups. The generator adapts the plan to your current ability, whether you’re starting with just a handful of reps or already comfortable with higher numbers. The goal isn’t only about hitting 100—it’s about developing discipline, consistency, and sustainable progress.

This challenge pairs perfectly with our 100 Pullups Challenge and 500 Squats Challenge, giving you a balanced approach to upper and lower body training.

What is a Pushup?

A pushup is a classic bodyweight exercise that targets the chest, shoulders, triceps, and core. To perform a pushup, begin in a plank position, lower your body by bending at the elbows, and then press back up to the starting position. Pushups are popular because they can be done anywhere, require no equipment, and build both strength and stability.

They’re not just a strength test—they also improve posture, core endurance, and can contribute to increased metabolic rate when used in high-repetition training.

How to Perform a Pushup with Correct Form

Form is key to building strength safely. Follow these steps to ensure proper technique:

1. Hand placement: Place your hands shoulder-width apart on the ground, fingers spread for stability.
2. Starting position: Extend your legs, resting on the balls of your feet, keeping your body in a straight line from heels to head.
3. Elbow angle: Lower yourself with elbows at about 45 degrees to your torso—not flared too wide, not tucked too close.
4. Core engagement: Keep your abs tight and spine neutral, avoiding sagging hips or raised bottoms.
5. Full range of motion: Lower until your chest nearly touches the floor, then press back up to full extension.
6. Breathing: Inhale as you lower, exhale as you push back up.

What Happens After Completing the 12-Week Plan?

Reaching 100 consecutive pushups is an impressive achievement that demonstrates both physical strength and mental resilience. Once you’ve completed the plan, you can:

1. Maintain your progress: Keep pushups in your weekly routine to reinforce your gains.
2. Advance to harder variations: Try weighted pushups, diamond pushups, or even one-arm pushups for an extra challenge.
3. Balance your training: Add variety with cardio or lower body goals, using tools like our Running Plan Generator.
4. Take on another challenge: Build further strength with the 150 Bar Dips Challenge or endurance with the 2000 Jumps a Day Challenge.
5. Share your success: Inspire others by sharing your training story with friends, family, or online communities.

Fitness is about progression, not perfection. Every milestone builds the foundation for your next challenge. Stay consistent, keep learning, and prioritise your long-term health and performance.