Best Core Exercise Ever ==> Push-ups Part 2

The Official Push-up Boot Camp Program



Sexy Step#1- Find your current Push-up Total

Assuming a regular floor push-up position, perform as many reps as possible with perfect form and technique in 60 seconds. Be sure to come as least one to two inches from the ground with your chest to count as a full rep. Record your rep total and then take 60 seconds of rest (no longer). Repeat by performing one more set of max reps in 60 seconds and then record your second set total. Add both your set one and set two totals and then divide by two. This is your current push-up total.

Sexy Step#2- Follow the custom push-up boot camp program based on your current push-up total:

The following program will systematically take you from level I to level IV six weeks at a time (not including a week of rest between levels). We will be testing again after three weeks, and then doing it again after the next phase of training. It is important to note that you must be following the appropriate fat loss training (total body strength circuits and cardio interval training) and nutrition plan to lose unwanted body fat that is weighing you down and literally halting your push-up totals in its tracks. In addition, be sure to change up the selected push-up variation at each and every strength workout to best prevent training plateaus. Here’s an example of how to switch things up for one week of training:

Day1- Close-Grip Push-up Variation (to emphasize the triceps and front shoulders to improve push-up lockout)

Day2- Loaded/Band-Resisted Push-up Variation (to improve strength and thus make it easier to perform body weight push-ups) * We did these yesterday! *

Day3- Stability Ball Push-up Variation- Hands Ball (to build trunk and scapular strength stability to prevent injury and maximize force output)




Remember, the better you get at every push-up variation the better you will get at regular push-ups. Once you achieve a current push-up total of 30 reps or more, you will notice the focus now will be on getting stronger by mastering the 1-arm push-up. Improving maximum strength automatically improves your muscular endurance, though it doesn’t work the same the other way around.

Please note that you should only follow this program if you have healthy shoulders. In addition, since you will be performing extra pushing movements, it is critical to add in some scapular retraction and depression work to prevent unwanted strength imbalances. Please note the addition of a certain amount of reps of Body Weight Prisoner Squat or Y Squats (arms ups) following each set of push-ups for your “Extra Push-up Work” to achieve this end. The Body Weight Prisoner Squat or Y Squat was selected because it simultaneously works your upper back and opens up your chest while working your lower body to boost metabolism. Plus, it’s an exercise you can do anywhere. Lastly, the “Extra Push-up Work” is best performed throughout the day to be fresh and allow for full recovery.

Level Current Push-up Total Push-up Protocol
Level I 0-1 - Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

- Extra Push-up Work: Perform 5 sets per day of negative push-ups with the following weekly progressions Monday through Friday (weekends off):

Week1- 5 sets of 2 reps of 5-second negatives
Week2- 5 sets of 3 reps of 6-second negatives
Week3- 5 sets of 4 reps of 7-second negatives
Week4- 5 sets of 5 reps of 8-second negatives
Week5- 5 sets of 5 reps of 9-second negatives
Week6- 5 sets of 5 reps of 10-second negatives

- Follow each set of push-ups with 10 reps of Body Weight Prisoner or Y Squats

Level II 2-5 - Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

- Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off):

Week1- 5 sets of 1 rep
Week2- 5 sets of 2 reps
Week3- 5 sets of 3 reps
Week4- 5 sets of 4 reps
Week5- 5 sets of 5 reps
Week6- 5 sets of 6 reps

- Follow each set of push-ups with 20 reps of Body Weight Prisoner or Y Squats

Level III 6-12 - Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

- Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off):

Week1- 5 sets of 5 reps
Week2- 5 sets of 6 reps
Week3- 5 sets of 7 reps
Week4- 5 sets of 8 reps
Week5- 5 sets of 9 reps
Week6- 5 sets of 10 reps

- Follow each set of push-ups with 30 reps of Body Weight Prisoner or Y Squats

Level IV 13-20 - Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

- Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off):

Week1- 5 sets of 10 reps
Week2- 5 sets of 12 reps
Week3- 5 sets of 14 reps
Week4- 5 sets of 16 reps
Week5- 5 sets of 18 reps
Week6- 5 sets of 20 reps

- Follow each set of push-ups with 40 reps of Body Weight Prisoner or Y Squats

Level V 21-30 - Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

- Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off):

Week1- 5 sets of 20 reps
Week2- 5 sets of 22 reps
Week3- 5 sets of 24 reps
Week4- 5 sets of 26 reps
Week5- 5 sets of 28 reps
Week6- 5 sets of 30 reps

- Follow each set of push-ups with 50 reps of Body Weight Prisoner or Y Squats

Level VI 31+ - Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

- Extra Push-up Work: Perform 5 sets per day of a 1-arm push-ups variation with the following weekly progressions Monday through Friday (weekends off). Progress from stage 1 to stage 3 in choosing the appropriate 1-arm push-up variation:

Week1- 5 sets of 1 rep
Week2- 5 sets of 2 reps
Week3- 5 sets of 3 reps
Week4- 5 sets of 4 reps
Week5- 5 sets of 5 reps
Week6- 5 sets of 6 reps

Stage1- Modified 1-Arm Push-ups on Knees/Inclined

Stage2- Regular 1-Arm Push-ups 5-secondNegatives

Stage3- Regular 1-Arm Push-ups

- Follow each set of push-ups with 60 reps of Body Weight Prisoner or Y Squats


Sexy Step#3- Re-Test Your Current Push-up Total

At the end of each 6-week training block, take 5 full days of rest before re-testing your new push-up total exactly as previously outlined in step one. Record your new push-up total and then take the rest of the week off for recovery before moving on to the next level of push-up boot camp.

Well, you now know everything you need to know to safely and effectively perform more push-ups than 99+% of the world. Remember, the leaner you are the better you will be at push-ups and the more push-ups you can do, the better you will look- time to master the push-up!

Twork it out!

Please leave a comment and let me know how many push-ups you're gonna rock out in three weeks!! Let's put your money where your mouth is!! :)