Welkom to week 5! Well Done!
On the basis of the results of the exhaustion test from week 4 you will be placed in a new column.
31 to 35 push ups achieved in the previous test? Follow column 1.
36 to 45 push ups achieved in the previous test? Column 2 is for you.
More than 45 push ups achieved? Then follow column 3.
Did you get less than 31 push ups? No Problem. Just week 4 again or do that specific day again that was too heavy (week 4, day 3?).
Also at the end of week 5 an 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 6.
Week 5, Day 1
Take a 2 minute break after every set
| 31 – 35 pushups | 36 – 45 pushups | > 45 pushups | |
| Set 1 | 14 | 20 | 25 |
| Set 2 | 15 | 22 | 26 |
| Set 3 | 16 | 24 | 28 |
| Set 4 | 14 | 19 | 25 |
| Set 5 | 11 | 15 | 20 |
| Set 6 | 12 | 16 | 23 |
| Set 7 | max (minimal 20) | max (minimal 30) | max (minimal 38) |
Week 5, Day 2
Take a 2 minute break after every set
| 31 – 35 pushups | 36 – 45 pushups | > 45 pushups | |
| Set 1 | 14 | 21 | 22 |
| Set 2 | 16 | 21 | 25 |
| Set 3 | 16 | 24 | 27 |
| Set 4 | 14 | 21 | 25 |
| Set 5 | 10 | 16 | 20 |
| Set 6 | 9 | 14 | 18 |
| Set 7 | 9 | 15 | 20 |
| Set 8 | max (minimal 24) | max (minimal 37) | max (minimal 43) |
Week 5, Day 3
Take a 2 minute break after every set
| 31 – 35 pushups | 36 – 45 pushups | > 45 pushups | |
| Set 1 | 15 | 22 | 22 |
| Set 2 | 16 | 22 | 24 |
| Set 3 | 16 | 24 | 26 |
| Set 4 | 14 | 24 | 23 |
| Set 5 | 11 | 16 | 20 |
| Set 6 | 12 | 17 | 20 |
| Set 7 | 10 | 15 | 18 |
| Set 8 | 11 | 15 | 19 |
| Set 9 | max (minimal 30) | max (minimal 43) | max (minimal 48) |