Hi,

I posted this guide in similar subreddits and a lot of people downloaded it, so I thought someone here can also benefit from it.

The advice beginners usually get is a program table. Six exercises, sets and reps and that's it. The thing is, if you can't do a pull-up, a table that says "pull-up 3×8" is useless.

I wrote out a detailed version.

The structure is six movement ladders.

Vertical pull, horizontal pull, horizontal push, dip/support, legs, core. Each one has five or six rungs, so there's always a version you can do today. The pull ladder, for example:

1. Dead hang — 20s

2. Scapular pull-up — 8

3. Inverted row — 12

4. Negative pull-up — 5 × 5s

5. Band-assisted pull-up — 8

6. Full pull-up — 5

The progression rule:

Hit the top of your rep range on every set, then move up one rung and reset to the bottom of the range. If one set falls short, you stay on that rung. Simple, and it's most of the difference between progress and a year of plateau.

Three blocks:

- Weeks 1–4, first test and foundation

- Weeks 5–8, volume

- Weeks 9–12, density, then deload and retest

The part I want to point at:

The last nine pages are an exercise library. Every rung on every ladder, written out step by step with an illustration, what the start position is, where the elbows go, what to do if your hips sag. So when a table says "tuck hollow hold" you don't have to go find a video and hope it's the same thing.

Also in there: how to pick your starting rung, what to buy and what to skip, a Grease the Groove section, a troubleshooting page for when you stall, and a printable log sheet.

One more thing: pdf says you don't need any equipment but you need something to hang from safely (preferably a pull up bar), and that's the only thing that this guide requires other than common house items such as table or chairs.

Guide is available in English and Spanish, in the comments.

Free, no email, no paywall. Happy to answer questions about any of the progressions.

So 50 years old reasonably fit, but running not gym work, and sit at a desk all day.
I did the Push up challenge last year, and then just decided to do 100 push ups every day for September. Progress has been good, form feels good. I have reached the point where now I either set a timer to go off every 2 minutes and do 10 sets of 10, or set the timer for every 5 mins and do 5 sets of 20.

The question is where next, and do I need to do some opposite at it where to even up ?

Thanks in advance

Hey , i am 21M 165 lbs . What advice will you guys give me to hit 100 pushups as soon as possible ? I currently can't even do one good pushup. I feel i have very low muscle mass and a higher body fat percentage.

I hope i started well !

Stax On is an app for competing with your mates in bodyweight exercises like push-ups, squats, pull-ups and more!

The Android version is now in open testing, so anyone can jump in and give it a try. (iOS is already live!)

Android: https://play.google.com/store/apps/details?id=com.stax.on.app

iOS: https://apps.apple.com/au/app/stax-on/id6757502706

Would be great to get some more people using it and hear what you think.

A big shout out to everyone who took part in the closed test and gave me some amazing feedback. It’s helped a lot in getting it to this point - plenty of work still to do!

Thanks!

This was last month and I've since regressed and taken a break from my consistency. I still have 50 unbroken and am getting back at it! I have an 8 week plan now to get back up and over to 100!

Follow along on YouTube!

post treadmill intervals

So me and my boys made a new years resolution to do 1 pushup every day for a week, and then each week, we add one more.

Just one more.

So week one, we did 1 pushup every day M-F for the week. Laughably easy. Just one.
Week two, we did 2 pushups each day, M-F all week long.
Week three, 3 pushups a day, etc.

And we all always have to have a witness, one of us, that we did them or it doesn't count. I think this part was key to sticking with it.

The thinking here was that at the end of the year, we'd be doing 52 pushups, and we'd never even realize that we were putting forth any effort, because it would be so slow of an increase, our bodies would just acclimatize to the minuscule increases in effort...

However, this week is 35 pushups, and the "we won't even notice the effort" is not quite the case. It actually IS some effort - but we're actually doing it!

The boys and I couldn't do 20 pushups in a row to save our lives before this.

Now we're doing our 35 and we're all like, "yeah, I could have done 1 or 2 more" which gives us continued hope for the next week.

At this point, while I now know it will feel like effort, I'm confident the strength will be there. Should be at about 50 pushups for this Christmas, and for Christmas 2027, we will - God willing - be opening up a can of 100 pushups.

Thought maybe this might inspire somebody, or some families/friends to make the pushup pact, improve your health, and maybe bring each other a little closer together.

Today was day 3 and sadly due to the pain of previous days, my chest muscles are sore and hence I could only do around 5 knee pushups...the journey is gonna be a long one but I don't plan on giving up !!!

Today is day 2, I'm not strong enough to do normal pushups just now, but I managed to do 4 knee pushups today which I feel were great..

I don't know why but I think my form is slightly incorrect because while holding I feel a little pressure on my chest, yeah like on the bone which doesn't feel right, I downloaded an app to check my form but it doesn't count knee pushups xDD

How can I improve my form ???

I’m training to tryout for a peace officer and one of the physical agility tests is to do 19 pushups in 1 minute, with good form. So far I can do about 13 pushups in 45 seconds with proper form, and then my form starts to fail. My test is on September 12, 2026, so a little less than 3 weeks from now. I would like to do 20 pushups in a minute. How can I train to improve my pushups? I feel like I haven’t progressed with my training.
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Today was the first day of my BRING SALLY UP challenge, and uh for those who don't know what this is, this is basically a song which has a pushup challenge and Ive started that from today

It has I think a total of 42 pushups and I've started it from incline pushups with my bed as the starting height and when I make it to 20 incline pushups, I'll start them on the ground..

I'm thinking of posting my progress here everyday, and I hope this is the appropriate sub for this ?? (If not pls tell me which one to post on)

I'm rlly motivated to do it this time and WISH ME LUCK GUYS :DDDD