Short answer: Choose a variation that allows 6–12 clean reps. Train on eight of the next 14 days, use easy technique days between harder sessions and rest when joints or form need it.
Choose your level
Use wall, incline, knee or floor push-ups. Your working set should finish with two clean reps still possible.
14-day schedule
| Days | Plan |
|---|---|
| 1, 3, 5 | 3 × 6–10 |
| 7 | 3 × 8–12 |
| 9, 11 | 4 × 6–10 |
| 13 | 3 easy sets |
| 14 | Retest one clean set |
Recovery days
Walk, perform gentle mobility or rest. Do not add missed repetitions to the next day.
After day 14
Repeat at a lower incline or continue with the 30-day challenge.
Make all 14 days feel like a campaign
RepSaga turns each completed training day into battles, streak progress and achievements without requiring identical rep targets.
Frequently asked
What if I cannot do floor push-ups?
Use a wall or incline variation and progress the angle gradually.
Should I train every day?
No. The plan includes recovery and easy days.