Advanced 7-Day Performance Plan
Build explosive strength and elite control.
Day 1 – Strength Overload
- Decline Push-Ups – 5×15
- Archer Push-Ups – 4×6 each side
Day 3 – Power Day
- Clap Push-Ups – 5×8
- Explosive Negatives – 3×6
Day 5 – Control & Tension
- Slow 5-Second Push-Ups – 4×8
- Diamond Decline Push-Ups – 3×10
Day 7 – Performance Test
- Max Decline Push-Ups
- Explosive Max Set