Welcome to week 3
If you have reached week 3 you will have noticed that doing the exercise is easier compared to the beginning?
Did you do the exhaustion test at the end of week 2?
16 to 25 pushups achieved in the previous test? Column 1
26 to 30 pushups achieved? Column 2
More than 30 pushups achieved? Column 3
Did you get less than 16 pushups in the exhaustion test after week 2? No problem, it can be the best. In that case, repeat week 2 again, or choose a day that went difficult (day 3 from week 2?) And repeat it until you master it.
From week 3 it is advisable to take a 2-minute break between each set. Because something heavier will be trained, your body needs more time to relax. If 2 minutes of rest are not enough, this can of course be extended. Do not overdo it. Longer than a few minutes of extra break will reduce the growing effect on your muscles.
Week 3, Day 1
Take a 2 minute break after every set
| 16 – 25 pushups | 26 – 30 pushups | > 30 pushups | |
| Set 1 | 10 | 13 | 14 |
| Set 2 | 12 | 18 | 18 |
| Set 3 | 8 | 13 | 15 |
| Set 4 | 6 | 12 | 13 |
| Set 5 | max (minimal 9) | max (minimal 16) | max (minimal 22) |
Week 3, Day 2
Take a 2 minute break after every set
| 16 – 25 pushups | 26 – 30 pushups | > 30 pushups | |
| Set 1 | 10 | 13 | 15 |
| Set 2 | 12 | 16 | 17 |
| Set 3 | 9 | 13 | 15 |
| Set 4 | 6 | 12 | 13 |
| Set 5 | 7 | 12 | 14 |
| Set 6 | max (minimal 12) | max (minimal 18) | max (minimal 24) |
Week 3, Day 3
| 16 – 25 pushups | 26 – 30 pushups | > 30 pushups | |
| Set 1 | 12 | 16 | 18 |
| Set 2 | 13 | 20 | 21 |
| Set 3 | 9 | 15 | 19 |
| Set 4 | 8 | 13 | 17 |
| Set 5 | 9 | 14 | 18 |
| Set 6 | max (minimal 13) | max (minimal 20) | max (minimal 26) |