30 Day Push Up Challenge: Intermediate

Week 1

1. Day 1Max test, then standard push ups 3×6 · 6 min
2. Day 2Standard push ups 3×8, eccentric push ups 2×4 · 7 min
3. Day 3Standard push ups 3×10, wide push ups 2×5 · 7 min
4. BonusChest: 5 Rounds, No Equipment · 12 min
5. Day 4Standard push ups 3×12, diamond push ups 2×4 · 7 min
6. Day 5Standard push ups 3×14 · 5 min
7. Day 6Standard push ups 3×16, eccentric push ups 2×5 · 8 min
8. BonusDaily Push Up Challenge: 100+ Reps · 16 min

Week 2

1. Day 7Standard push ups 3×18, wide push ups 2×6 · 8 min
2. Day 8Standard push ups 3×20, diamond push ups 2×5 · 9 min
3. Day 9Max test, then standard push ups 3×20 · 9 min
4. BonusUpper Body: No Equipment · 12 min
5. Day 10Standard push ups 3×20, eccentric push ups 2×6 · 9 min
6. Day 11Standard push ups 3×20, wide push ups 2×8 · 9 min
7. Day 12Standard push ups 3×20, diamond push ups 2×6 · 9 min
8. BonusUpper Body Workout: No Equipment, No Pull Up Bar · 15 min

Week 3

1. Day 13Standard push ups 4×12 · 6 min
2. Day 14Standard push ups 4×14, eccentric push ups 3×5 · 11 min
3. Day 15Standard push ups 4×16, wide push ups 3×6 · 11 min
4. BonusChest: 5 Rounds, No Equipment · 12 min
5. Day 16Standard push ups 4×18, diamond push ups 3×5 · 11 min
6. Day 17Standard push ups 4×20 · 8 min
7. Day 18Max test, then standard push ups 4×20 · 11 min
8. BonusDaily Push Up Challenge: 100+ Reps · 16 min

Week 4

1. Day 19Standard push ups 5×14, eccentric push ups 3×6 · 12 min
2. Day 20Standard push ups 5×16, wide push ups 3×8 · 13 min
3. Day 21Standard push ups 5×18, diamond push ups 3×6 · 13 min
4. BonusUpper Body: No Equipment · 12 min
5. Day 22Standard push ups 5×20 · 10 min
6. Day 23Standard push ups 5×20, eccentric push ups 3×8 · 14 min
7. Day 24Standard push ups 5×20, wide push ups 3×10 · 15 min
8. BonusUpper Body Workout: No Equipment, No Pull Up Bar · 15 min

Week 5

1. Day 25Standard push ups 5×25, diamond push ups 3×8 · 15 min
2. Day 26Max test, then standard push ups 5×25 · 14 min