30 Push Ups in 15 Weeks

30 Push Ups in 15 Weeks

One of my most popular products so far is the 30 push ups in 15 weeks program that you can find on this page. It is an absolutely free program that is followed by literally thousands of people so far. To get the full program: 100 push ups in 50 weeks, you can subscribe to my newsletter. Sign in using the button on the right of this page and get a program that helps you do 100 push ups as well as one for 50 pull ups for FREE! This page is another free sample of the workouts, so feel free to try them out first.

JeromeFitness Flexibility Fitness Nutrition Workouts

30 Push Ups in 15 Weeks

Explanation: This workout routine will help you to do 30 push ups in 15 weeks. It is a goal that should be able to achieve in 15 weeks. Most push up routines are designed to do push ups in as least time as possible, but that is not the best way to do it. You will not be able to do 30 push ups in just 2 weeks of training. 15 weeks for 30 push ups is a pretty reasonable goal and because you will not do the maximum amount of push ups every workout it is easier to complete!

Perform the push ups with good and slow form. Take 1 minute of rest between each set, more if needed! If you think the routine is too easy, you can skip a week until it is harder for you to follow. If the routine is to hard for you, just repeat the week you did last until you are able to do the following week!

Do NOT practise push ups 2 days in a row. If you do day 1 today, you should not do day 2 tomorrow. Have at least 1 day of rest between the days!

Watch the video at the bottom of this page to see how you can learn a push up!


This will be a good start if you can only do 2-3 push ups. You will build up that amount of repetitions in 5 weeks to the number of 10 push ups in a row! PU = Push Ups.

Week number Day 1 Day 2 Day 3
1 3 PU 2x 2 PU 3 PU
2 4 PU 3x 2 PU 5 PU
3 6 PU 2x 3 PU 5 PU
4 2x 5 PU 2x 4 PU 8 PU
5 9 PU 3x 3 PU 10 PU


When you are already able to do 10 push ups, or if you finished the beginner routine successfully you can now work your way up to 20 push ups in a row! Take only 30-45 seconds rest if you can, but if you need more time you can take some extra rest! PU = Push Ups.

Week number Day 1 Day 2 Day 3
1 1x10 & 1x 5 PU 4x 5 PU 1x 12 PU
2 1x 12 & 2x 5 PU 4x 6 PU 2x 8 PU
3 1x 14 PU 5x 5 PU 1x 16 PU
4 2x 10 PU 3x 7 PU 1x 18 PU
5 3x 10 PU 4x 6 PU 1 x 20 PU


You have reached the 20 push ups! You were either already able to do that, or you just finished the beginner and intermediate routines. Now it is time to do 30 push ups in a row! PU = Push Ups.

Week number Day 1 Day 2 Day 3
1 1x 20 PU 3x 10 PU 3x 13 PU
2 2x 15 PU 2x 16 PU 4x 10 PU
3 1x 22 PU 3x 14 PU 1x 23 PU
4 1x 25 PU 2x 20 PU 3x 15 PU
5 1x 28 PU 1x 30 PU 30 PU

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