Beginner 7-Day Foundation Plan
Build strength, master form, and unlock your first real progression.
Day 1 – Form Mastery
- Incline Push-Ups – 4×8
- Plank Hold – 3×30 sec
- Slow Negatives – 3×5
Day 3 – Strength Build
- Knee Push-Ups – 4×10
- Incline Push-Ups – 3×8
- Core Hold – 3×40 sec
Day 5 – Endurance
- Incline Push-Ups – 5×10
- Slow Tempo Push-Ups – 3×6
Day 7 – Test Day
- Max Clean Push-Ups
- Plank – Max Hold
If above push ups feel unstable, I recommend you purchasing push up board to prevent future injuries and improve your form.
Recommended Equipment
Upgrade Your Push-Up Training
Improve wrist comfort, increase range of motion, and build strength more effectively with professional push-up handles.
View Recommended Equipment