Advanced 7-Day Push-Up Plan 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 … Read more
Intermediate 7-Day Push-Up Plan Intermediate 7-Day Strength Plan Increase volume, control, and push past plateaus. Day 1 – Volume Focus Push-Ups – 5×15 Paused Push-Ups – 3×8 Day 3 – Tempo & Control Slow 3-Second Push-Ups – 4×10 Diamond Push-Ups – 3×8 Day 5 – Strength Load Decline Push-Ups – 4×12 Explosive Push-Ups – 3×6 … Read more
Beginner 7-Day Push-Up Plan 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 … Read more