Push-ups are one of the most effective and accessible bodyweight exercises for building upper body strength. But hitting 100 consecutive push-ups is a serious challenge that requires a structured plan. Whether you’re starting from zero or you can already do a few push-ups, this comprehensive 20-week guide will help you gradually build up strength, endurance, and form to reach your goal of 100 push-ups.

Why Push-Ups Are Essential

Push-ups work multiple muscles simultaneously—your chest, triceps, shoulders, core, and even your lower body. They also improve functional strength, enhance posture, and provide a great benchmark for overall fitness. As you aim for 100, your upper body will get stronger, more defined, and your endurance will increase.

Overview of the 20-Week Plan

This plan is broken into 5 phases over 20 weeks. Each phase has a distinct focus, from foundational strength to endurance building. You’ll start with easier variations (like knee push-ups) and progress toward full push-ups while gradually increasing the number of reps. Stick to 3-4 sessions per week, allowing time for recovery.

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Phase 1: Building Foundations (Weeks 1-4)

The first phase is all about mastering form and building a base. If you can’t do a full push-up yet, start with variations like knee or wall push-ups.

Week 1-2:

• 3 sets of knee push-ups, 8-12 reps per set.
• Perform 3 times a week.
• Focus on form—engage your core, keep your back straight, and lower your chest all the way to the ground.

Week 3-4:

• Transition to incline push-ups or continue with knee push-ups.
• 3 sets of 12-15 reps, 3 times a week.
• At this stage, the goal is to improve form, strengthen your chest and shoulders, and prepare your body for full push-ups.

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Phase 2: Increasing Volume (Weeks 5-8)

Now that you’ve built basic strength, it’s time to add volume and begin transitioning to full push-ups.

Week 5-6:

• Start with 3 sets of full push-ups (do as many reps as you can), then drop to knee push-ups to complete each set.
• Goal: 15-20 push-ups per session, 3 times a week.

Week 7-8:

• 4 sets of full push-ups, aiming for 20-25 reps per session.
• Perform 3 times a week.

Gradually increase the number of push-ups you can do, but make sure not to rush. Focus on smooth, controlled movements.

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Phase 3: Building Endurance (Weeks 9-12)

Endurance is the key focus in this phase. You’ll start to increase the number of reps you can perform in each set.

Week 9-10:

• 5 sets of 25-30 push-ups, 3-4 times a week.
• Include 1-2 additional sessions with other bodyweight exercises (planks, squats) to ensure balanced strength development.

Week 11-12:

• 4-5 sets of 35-40 push-ups, aiming for a total of 100 push-ups in a workout.
• Continue to test your max reps at least once a week.
• At this point, your strength and stamina will noticeably increase. You’ll start seeing more definition and muscle growth.

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Phase 4: Max Rep Training (Weeks 13-16)

Now, you’ll be pushing your limits and working on achieving higher max reps per set.

Week 13-14:

• 4 sets of 40-45 push-ups, 4 times a week.
• Add a “burnout” set at the end of each workout, where you perform as many push-ups as possible.

Week 15-16:

• Increase your push-up count to 50-60 per set.
• Perform a max rep test once a week to gauge your progress.
• You’ll be closing in on 100 push-ups, so expect your body to feel the intensity. Focus on proper form to avoid injury as you push through fatigue.

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Phase 5: Reaching 100 Push-Ups (Weeks 17-20)

This final phase is about testing your limits and hitting the 100-rep goal.

Week 17-18:

• Perform 2 sets of 50 push-ups, 3 times a week.
• Once per week, try to do as many consecutive push-ups as possible, aiming for 75-80.

Week 19-20:

• Aim to do 100 push-ups in one set. You should be able to reach this goal by the end of Week 20.
• Maintain 2-3 sessions per week for overall strength, but focus primarily on achieving your 100-push-up goal.

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Tips for Success

1. Rest and Recovery: Always take 1-2 rest days between sessions. Push-ups are demanding, and muscles need time to recover and grow.
2. Focus on Form: A solid plank position, with your core tight and back straight, is essential for injury prevention and maximum strength gains.
3. Mix in Other Workouts: Push-ups are great, but make sure you’re working other muscle groups to prevent imbalances. Incorporate back exercises, squats, and core work.
4. Progressive Overload: Gradually increase your reps and sets to build strength without overtraining.

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Conclusion

With this realistic and gradual 20-week plan, you’ll build the strength and endurance to achieve 100 consecutive push-ups. It’s all about consistency, proper form, and progressing step-by-step. Follow this guide, listen to your body, and in just a few months, you’ll be crushing that 100-push-up goal!

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