Short answer: Train three nonconsecutive days per week. Use variations you can perform for at least six clean repetitions, add a small amount of volume in weeks two and three, then reduce volume and retest in week four.
Who this workout is for
The plan is designed for beginner-to-intermediate trainees who already know basic movement patterns. If you cannot yet perform floor push-ups, use the wall-to-floor progression. For an easier entry point, start with the beginner routine.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Monday | Push-up, row, split squat, dead bug | 3 working sets each |
| Wednesday | Pike push-up, assisted pull, squat, bridge | 3 working sets each |
| Friday | Push-up variation, row, reverse lunge, plank | 2–4 working sets each |
| Tuesday/Thursday | Walking or mobility | Easy recovery |
| Weekend | Rest or light activity | No maximum tests |
How to perform the session
Week one establishes repeatable technique. In week two, add one repetition to selected sets. In week three, add one set to two movements if recovery is good. In week four, reduce early-week volume before a controlled baseline test.
How to progress
Advance leverage only after reaching the top of your repetition range across all sets. Keep a written record and use the printable version if you prefer paper or PDF.
How RepSaga fits
Use RepSaga for the programmed push-up sets: the reps can advance battles while the plan controls the volume. Track pulling, legs and core outside the app. Compare the free plan and single full-body session.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
Can I repeat this four-week plan?
Yes. Retest your variations, adjust the starting level and repeat with small changes rather than doubling the volume.
Should every set go to failure?
No. Most working sets should stop with one to three clean repetitions still available.