Start With the Initial Test
When you complete the initial push-up test, the system automatically assigns you a starting week and column.
This recommendation is based on your current maximum push-ups so you begin at the right difficulty level.
Follow Your Assigned Week & Column
Each week contains multiple workout days. Simply follow the sets and reps listed in your assigned column.
The columns adjust difficulty depending on your performance.
Do a Max Set at the End of Every Workout
At the end of each workout, you must perform one final set to maximum push-ups.
This set determines your progression.
Example
If on Week 2 – Day 1 your final (5th) set is 20 push-ups, then on the next workout day you move to Column 2.
That's what the columns are for — they automatically adjust the program based on your strength level.
Progress Week by Week
Complete all days in your current week before moving to the next one. As your max push-ups increase, the system will guide you into more challenging columns and weeks.
Stay consistent, push hard on your final set, and let the program adapt to you.