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Nathan Push Up Program

The Howell Push Up Program is structured into multiple blocks, each containing five sets of push-ups tailored to different maximum push-up capacities. Participants should start at their current max and progress through the sets until they can complete all repetitions, then move to the next block. The program is designed to be performed three times a week with rest intervals of 30-60 seconds between sets, ultimately aiming for the ability to complete 100 push-ups.

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136 views1 page

Nathan Push Up Program

The Howell Push Up Program is structured into multiple blocks, each containing five sets of push-ups tailored to different maximum push-up capacities. Participants should start at their current max and progress through the sets until they can complete all repetitions, then move to the next block. The program is designed to be performed three times a week with rest intervals of 30-60 seconds between sets, ultimately aiming for the ability to complete 100 push-ups.

Uploaded by

howellnathan07
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Howell Push Up Program

# of Pushups <6 6-10 11-20 # of Pushups 21-25 26-35 36-50 # of Pushups 50-75 75-100 >100
SET 1 2 6 10 SET 1 12 14 25 SET 1 35 45 55
SET 2 3 6 12 SET 2 17 18 30 SET 2 40 55 65
SET 3 2 4 7 SET 3 13 14 25 SET 3 30 35 35
SET 4 2 4 7 SET 4 13 14 25 SET 4 24 30 30
SET 5 MAX MAX MAX SET 5 MAX MAX MAX SET 5 MAX MAX MAX

SET 1 3 6 10 SET 1 13 15 26 SET 1 36 46 56


SET 2 4 8 12 SET 2 18 19 31 SET 2 41 56 66
SET 3 2 6 8 SET 3 14 15 26 SET 3 31 36 36
SET 4 3 6 8 SET 4 14 15 26 SET 4 25 31 31
SET 5 MAX MAX MAX SET 5 MAX MAX MAX SET 5 MAX MAX MAX

SET 1 4 8 11 SET 1 14 16 27 SET 1 37 47 57


SET 2 5 10 15 SET 2 19 20 32 SET 2 42 57 67
SET 3 4 7 9 SET 3 15 16 27 SET 3 32 37 37
SET 4 4 7 9 SET 4 15 16 27 SET 4 26 32 32
SET 5 MAX MAX MAX SET 5 MAX MAX MAX SET 5 MAX MAX MAX

# of Pushups <6 6-10 11-20 # of Pushups 21-25 26-35 36-50 # of Pushups 50-75 75-100 >100
SET 1 4 8 12 SET 1 15 17 28 SET 1 38 48 58
SET 2 6 10 15 SET 2 20 21 33 SET 2 43 58 68
SET 3 5 8 10 SET 3 16 17 28 SET 3 33 38 38
SET 4 4 8 10 SET 4 16 17 28 SET 4 27 33 33
SET 5 MAX MAX MAX SET 5 MAX MAX MAX SET 5 MAX MAX MAX

SET 1 5 8 12 SET 1 16 18 29 SET 1 39 49 59


SET 2 7 11 16 SET 2 21 22 34 SET 2 44 59 69
SET 3 5 8 10 SET 3 17 18 29 SET 3 34 39 39
SET 4 4 8 10 SET 4 17 18 29 SET 4 28 34 34
SET 5 MAX MAX MAX SET 5 MAX MAX MAX SET 5 MAX MAX MAX

SET 1 5 8 12 SET 1 17 19 30 SET 1 40 50 60


SET 2 8 12 17 SET 2 22 23 35 SET 2 45 60 70
SET 3 6 8 11 SET 3 18 19 30 SET 3 35 40 40
SET 4 5 8 10 SET 4 18 19 30 SET 4 29 35 35
SET 5 MAX MAX MAX SET 5 MAX MAX MAX SET 5 MAX MAX MAX

Note: Start at the top, at the column that represents your current max # of push-ups. Each workout consists of the 5 sets specified in each block. Stay with a particular workout until you
can complete all of the reps, then move down to the next block. When you reach the bottom, move over to the next column. You should be able to easily do 100 push-ups when you reach
the last block. Do this workout 3 times per week. Rest between sets is 30-60 seconds.

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