Road to 100 Pushups: The Daily Program

This is the exact training protocol that I've used hundreds of times to help Students get to their goal of 100 consecutive men style pushups. Consult with a physician before starting this or any exercise program! After determining your present maximum of pushups, we use a little bit of math and get our "training number".

This number is what you do once per day... ONE set... to stimulate the necessary processes in your body that will increase your endurance.

If you do 30 pushups (max) without putting down your knees or doing "Pike's Peak", then 30 X .6 = 18... your daily training number.

If you do 8 pushups (max) then multiply times .6 and drop the decimal to get your training number. 8 X .6 = 4.8... therefore your daily training number is 4.

Do your training number everyday for a week. Then, on the seventh day begin adding ONE pushup per day. It's that simple. Once you pass your former "max", test yourself again. You will likely have a new, much better "max" number.

This new max will be the basis for determing your new training number. Multiply your max times .6, drop any decimal, and add one pushup per day.

I've personally coached dozens of people to over 100 pushups with this simple program. It works because of consistency with gradual but steady improvement. Another secret is that it avoids overtraining. Do only one set per day, even if you are tempted to do more. This reduces the possibility of injury and gives you the ability to recover even with daily output.

[martijn]

I went from not being able to do a single one to doing 20 with good form

[owencurrie]

This works like a charm! I can now easily do what was my max at the start of this training with ease!

[nelsontragura]

It's been 4 months now, I can easily do 40 correct push-ups. Recovery is fast, but I try to adhere with what you told me. I think I can do 3 sets of 40 after resting, say 5 minutes in between. I can feel my triceps hardening after doing the push-ups. I follow them with squats, using the same breathing technique. I don't get sore muscles on my back anymore.

[calvinchan]

I never did the training number thing, I just started on 30 and added 1 more each day. I'm now on 134 push-ups everyday

[junbilife]

I have added 10 pushups and 4 pullups using this program for the past 4 weeks. Glad I started doing it. I have tried many other programs in which you push past failure frequently. This is the first submaximal program I've tried and so far so good. Looking forward to finally reaching 100 consectutive pushups. Thanks for the program.

[JMP]

For all you guys that love to play video games especially shooters, for every time you die in total at the end of the match do x amount of pushups. So if u died idk 23 times do that at the end of each round. I swear it works. I love BF3 and play them long matches so when i die 35-50 times i do those push ups at the end. Real easy way to get me to do my pushups. Even if i hit the gym that day i look at it as extra. When i first started 40 was my max but now ill bang 40 out easy because this little trick. Making gains nd still playing video games lol

[sheepdogmindsetpodcast]

Where were you ten years ago when I was 18?! Fantastic video!

[junbilife]

98 ... 99 ... 100! I have traveled the road to 100 pushups and reached the finish! Just to recap: I am 58, it took me 1 year and 2 weeks to accomplish, my initial max was 57 pushups. I have tried numerous times over the years to accomplish this goal but was unsuccessful until I used this program. It was a long road but in the end - SUCCESS!!! Thanks Kurt for the methodology. I am thinking of ways to incorporate this rep scheme into my entire workout. Will test pullup max tomorrow!

[lghbtsl]

Thanks! I just started. I'm easily middle aged, did 10 in first test, 6 for a week, added one per day for the second week and just did the stress test again and did 20! So tomorrow starts a week of 12. Love it!

[empolemos]

Works amazingly. Worked so well I went from 30 pushups with every ounce of my body's energy to 40 (that I did today) with ease! And the improvement hasn't stopped! I am planning on doing this exact same principle to increase the number of pull-ups and sit-ups. I will post the results in 3 weeks!

[travisbickle]

god damn, I've been searching for this kind of video for whole my life damn .. is it so hard to normally explain things? thank you, man and it's all about consistency

[junbilife]

I am doing this routine in addition to my regular upper body workouts. My chest/shoulders/tris are definitely benefitting. Recommend this to any military members looking to up their PFT score.

[sassuki]

I tried this on sit-ups with an initial max of 30. Now after the first cycle (roughly 3 weeks), I got to 35 max, which is an increase of 17%. Wow! I've not been expecting more than 10%. I'm amazed! I hope the curve doesn't flatten much in the next cycles! lol I'll keep you guys updated. I'm also trying this on squats.. and push-ups of course. Squats results coming very soon!

[junbilife]

Tested again on the road to 100 pushups - 81 pushups and 15 pullups. Disappointed in my pullups. Didn't get enough sleep last night, so I think that was a factor. With 19 pushups to go, I am seeing the light at the end of the tunnel. I had to back off on my other upper body training because it was starting to impact my pushup progression. Really liking the program. Thanks.

[tfconfirmedbuthv]

To join my ROTCs summer camp which I really wanna do for my freshman year, I need to do 100 push-ups in 1 burst, wish me luck

[pinochino]

I'm doing my max rep 1set every day . for 12 days now, i went from 5 to 9 so I think I'll change to your system when i don't progress that fast anymore - thank you for showing another training method. In addition i workout 3times a week and in between workouts i run 6km / 3, 7 miles.

[junbilife]

Hit a PR of 91 today. Will test pullups this evening. Yeah, the second fifty is definitely more challenging than the first. Stay motivated!

[MohamedAhmed-mpqr]

it's the year 2024 the 6th of July, and currently, today, I can only do 7 push-ups max with the last 2 push-ups (6 & 7) on struggle. I'm planning to come back for this video for the update, I have liked and saved this video for easier find when I update on my progress. let's goo! 💪

[junbilife]

18 pullups today, which matches my over-50 PR but not my all-time best; I am still pretty happy with it. I have been using the "60% of max" method for pullups with a little modification. Obviously, you are not going to add one pullup every day for very long; so, I start with 60% of my max, then add a rep every four or five days ultimately reaching max reps at the same time as pushups. FYI, doing pushups first will impact your pullup numbers and vice versa. Happy training!

[jamesdudley]

Salute to you sir, this works like a charm. I tried this with Pull ups and Chin ups. I'm 50 years old and I've never been able to do Pull ups or Chin ups. Recently I was struggling to get through a max of 8 pull ups and chin ups. Starting 8/1/18, I did 4 pull ups and 4 chin ups a day for 7 days and then added one every day there after. As of yesterday 8/13/18, 10 Pull ups and 10 Chin ups, no problem. Thanks Brother.