Week 4 of the pushup Challenge
You finished Week 3, thats awesome. This means that you are half way on the 100 pushup challenge! Did you know that your are doing atleast 35 pushups by now? thats amazing! who would have tought only 3 weeks a go!
Keep up the good work and you too will be able beat the pushup chanllenge! Follow the same column as you followed in week 3. Also be honest with yourself in week 4 and do not cheat. Make sure you drink enough water before, during and after the push ups to prevent dehydration. Be determined and hold on this week too! Good luck!
At the end of week 4 another exhaustion test will take place. Do as many good push ups as possible without having to stretch your body to prevent an injury. On the basis of the results from this exhaustion test, it is determined at what level you will train in week 5.
Week 4, Day 1
Take a 2 minute break after every set
| 16 – 25 pushups | 26 – 30 pushups | > 30 pushups | |
| Set 1 | 12 | 17 | 21 |
| Set 2 | 14 | 18 | 25 |
| Set 3 | 13 | 21 | 22 |
| Set 4 | 9 | 15 | 20 |
| Set 5 | 12 | 15 | 20 |
| Set 6 | max (minimal 15) | max (minimal 23) | max (minimal 30) |
Week 4, Day 2
Take a 2 minute break after every set
| 16 – 25 pushups | 26 – 30 pushups | > 30 pushups | |
| Set 1 | 12 | 17 | 22 |
| Set 2 | 14 | 18 | 22 |
| Set 3 | 13 | 20 | 21 |
| Set 4 | 11 | 16 | 21 |
| Set 5 | 10 | 14 | 19 |
| Set 6 | 11 | 15 | 20 |
| Set 7 | max (minimal 16) | max (minimal 25) | max (minimal 33) |
Week 4, Day 3
Take a 2 minute break after every set
| 16 – 25 pushups | 26 – 30 pushups | > 30 pushups | |
| Set 1 | 13 | 18 | 23 |
| Set 2 | 15 | 19 | 24 |
| Set 3 | 15 | 22 | 25 |
| Set 4 | 13 | 18 | 23 |
| Set 5 | 10 | 16 | 20 |
| Set 6 | 11 | 17 | 22 |
| Set 7 | max (minimal 18) | max (minimal 26) | max (minimal 35) |