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
Day 7 – Max Out
- Max Push-Ups (1 Set)
- Slow Negative Burnout