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Initial Test

Week 1
Level	up to 5 Pushups	6 - 10 Pushups	11 - 20 Pushups
Day 1 (60s rest)	2/3/2/2/Max (3+)	6/6/4/4/Max (5+)	10/12/7/7/Max (9+)
Day 2 (90s rest)	3/4/2/3/Max (4+)	6/8/6/6/Max (7+)	10/12/8/8/Max (12+)
Day 3 (120s rest)	4/5/4/4/Max (5+)	8/10/7/7/Max (10+)	11/15/9/9/Max (13+)

Week 2
Level	up to 5 Pushups	6 - 10 Pushups	11 - 20 Pushups
Day 1 (60s rest)	4/6/4/4/Max (6+)	9/11/8/8/Max (11+)	14/14/10/10/Max (15+)
Day 2 (90s rest)	5/6/4/4/Max (7+)	10/12/9/9/Max (13+)	14/16/12/12/Max (17+)
Day 3 (120s rest)	5/7/5/5/Max (8+)	12/13/10/10/Max (15+)	16/17/14/14/Max (20+)
Exhaustion	Max	Max	Max

Week 3
Level	16 - 20 Pushups	21 - 25 Pushups	25+ Pushups
Day 1 (60s rest)	10/12/7/7/Max (9+)	12/17/13/13/Max (17+)	14/18/14/14/Max (20+)
Day 2 (90s rest)	10/12/8/8/Max (12+)	14/19/14/14/Max (19+)	20/25/15/15/Max (25+)
Day 3 (120s rest)	11/13/9/9/Max (13+)	16/21/15/15/Max (21+)	22/30/20/20/Max (28+)

Week 4
Level	16 - 20 Pushups	21 - 25 Pushups	25+ Pushups
Day 1 (60s rest)	12/14/11/10/Max (16+)	18/22/16/16/Max (25+)	21/25/21/21/Max (32+)
Day 2 (90s rest)	14/16/12/12/Max (18+)	20/25/20/20/Max (28+)	25/29/25/25/Max (36+)
Day 3 (120s rest)	16/18/13/13/Max (20+)	23/28/23/23/Max (33+)	29/33/29/29/Max (40+)
Exhaustion	Max	Max	Max

Week 5
Level	31 - 35 Pushups	36 - 40 Pushups	40+ Pushups
Day 1 (60s rest)	17/19/15/15/Max (20+)	28/35/25/22/Max (35+)	36/40/30/24/Max (40+)
Day 2 (45s rest)	10/10/13/13/10/10/9/Max (25+)	18/18/20/20/14/14/16/Max (40+)	19/19/22/22/18/18/22/Max (45+)
Day 3 (45s rest)	13/13/15/15/12/12/10/Max (30+)	18/18/20/20/17/17/20/Max (45+)	20/20/24/24/20/20/22/Max (50+)
Exhaustion	Max	Max	Max

Week 6
Level	46 - 50 Pushups	51 - 60 Pushups	60+ Pushups
Day 1 (60s rest)	25/30/20/15/Max (40+)	40/50/25/25/Max (50+)	45/55/35/30/Max (55+)
Day 2 (45s rest)	14/14/15/15/14/14/10/10/Max (44+)	20/20/23/23/20/20/18/18/Max (53+)	22/22/30/30/24/24/18/18/Max (58+)
Day 3 (45s rest)	13/13/17/17/16/16/14/14/Max (50+)	22/22/30/30/25/25/18/18/Max (55+)	26/26/33/33/26/26/22/22/Max (60+)

Final Test

Supplementary Links

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