I started Phase 2 of this plan 45 days ago, doing sets of 20 push ups. Now, I can do sets of 44 push ups. I expect to be able to do 100 consecutive push ups in 45 more days. From 20 to 100 consecutive push ups in 90 days sounds good to me.
Workouts and Rest Days
Always take a rest day after each work out. I recommend doing these workouts every fourth day. Day 1 will be the workout prescribed below. Day 3 should focus on back strength to balance your upper body, but I like to include dips, DB press, or shoulders if my chest feels fully recovered. Day 2 and 4 are rest days, lower body days, or cardio days.
Phase 0) Do sets of push ups with your knees on the floor until you can do sets of 3 or more without your knees on the floor.
Phase 1) Do sets of perfect normal grip push ups, all day if necessary, until you can do 100. Repeat this workout until you can do 100 push ups in less than an hour.
Phase 2) Do a set of perfect normal grip push ups and stop when your pace slows down or you lose form. Repeat sets of this number of push ups until you’ve done at least 100. If you complete the workout successfully, your following workout will consist of sets of push ups with a 10% increase in reps per set. For example, if you can do 12 push ups before your pace starts to slow and you lose form, then you will do 9 sets of 12. 9*12=108. Your next workout will be 8 sets of 13. 8*13=104. Continue this progression until you can knock out one set of 100 consecutive push ups.
The progression might look like this: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 24, 26, 28, 30, 33, 36, 39, 42, 46, 50, 55, 60, 66, 72, 79, 86, 94, 100. Even if you can only do sets of 1 today, you could potentially be doing sets of 100 in only 120 days following this plan. Though, notice an increase from 1 to 2 is an increase of 100%, not 10%. Be very careful when starting out.
Be conscious of your body and how it’s responding to recovery. Your chest can handle more than you think, but your elbows may get sore, and if your form is poor you can injure your shoulders. If your elbows are ever sore, ice and proper rest should suffice. Avoid other upper-body work for a few days. Consider skipping your Day 3 upper body workout. If you strain your shoulder, stop your workout immediately and ice your shoulder. If it still hurts the next day, contact me or a physical trainer or therapist or your doctor. Always keep good form!
Read more: How to Train for 100 Consecutive Push Ups — Second Attempt