USNA 100 Push-up

USNA 100 Push-Ups Program CAPT Mike Prevost, USN

# of Pushups

<6

6-10

11-20

# of Pushups

21-25

26-35

36-50

# of Pushups

50-75

75-100

>100

SET 1

2

6

10

SET 1

12

14

25

SET 1

35

45

55

SET 2

3

6

12

SET 2

17

18

30

SET 2

40

55

65

SET 3

2

4

7

SET 3

13

14

25

SET 3

30

35

35

SET 4

2

4

7

SET 4

13

14

25

SET 4

24

30

30

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 1

3

6

10

SET 1

13

15

26

SET 1

36

46

56

SET 2

4

8

12

SET 2

18

19

31

SET 2

41

56

66

SET 3

2

6

8

SET 3

14

15

26

SET 3

31

36

36

SET 4

3

6

8

SET 4

14

15

26

SET 4

25

31

31

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 1

4

8

11

SET 1

14

16

27

SET 1

37

47

57

SET 2

5

10

15

SET 2

19

20

32

SET 2

42

57

67

SET 3

4

7

9

SET 3

15

16

27

SET 3

32

37

37

SET 4

4

7

9

SET 4

15

16

27

SET 4

26

32

32

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

# of Pushups

<6

6-10

11-20

# of Pushups

21-25

26-35

36-50

# of Pushups

50-75

75-100

>100

SET 1

4

8

12

SET 1

15

17

28

SET 1

38

48

58

SET 2

6

10

15

SET 2

20

21

33

SET 2

43

58

68

SET 3

5

8

10

SET 3

16

17

28

SET 3

33

38

38

SET 4

4

8

10

SET 4

16

17

28

SET 4

27

33

33

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 1

5

8

12

SET 1

16

18

29

SET 1

39

49

59

SET 2

7

11

16

SET 2

21

22

34

SET 2

44

59

69

SET 3

5

8

10

SET 3

17

18

29

SET 3

34

39

39

SET 4

4

8

10

SET 4

17

18

29

SET 4

28

34

34

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 1

5

8

12

SET 1

17

19

30

SET 1

40

50

60

SET 2

8

12

17

SET 2

22

23

35

SET 2

45

60

70

SET 3

6

8

11

SET 3

18

19

30

SET 3

35

40

40

SET 4

5

8

10

SET 4

18

19

30

SET 4

29

35

35

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

SET 5

MAX

MAX

MAX

Note: Start at the top, at the column that represents your your current max # of push-ups. Each workout consists of the 5 sets specified in each each block. Stay with a particular particular workout until you can complete all of the reps, then move down to the next block. block. When you reach the bottom, move over to the next column. You should be able to easily do 100 push-ups when you reach reach the last block. Do this workout 3 times per week. Rest between sets is 30-60 seconds. seconds.

If you find this program helpful, ple ase consider donating to the Special Operations Warrior Foundation at: http://www.firstgiving.com/fundraiser/prevosttraining/PrevostTrainingFundraisingPage

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