Army Fitness

Physical Fitness Standards for the US Army

Peak  Pushup Plan

Following this training plan should give you a solid chest workout and base to score at least a Good High on the push-up portion of the PRT. You can incorporate this plan into your normal work out, or  do this as a standalone workout plan. The key to excelling in pushups is repetition. The more daily pushups you can do the better. Do pushups after you get up, at work, while watching TV and before bed.

For example:  Monday of week one, complete 3 sets of 5 push-ups, rest or do cardio for 10 minutes and then complete 2 sets of 10 push-ups.

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

One

5 x 3

Rest

5 x 2

Normal Workout

5 x 5

Normal Workout

Max x 3

5 x 3

Rest

5 x 2

Rest

Two

10 x 3

Rest

10 x 2

Normal Workout

10 x 5

Normal Workout

Max x 3

10 x 3

Rest

10 x 2

Rest

Three

15 x 3

Rest

15 x 2

Normal Workout

15 x 5

Normal Workout

Max x 3

15 x 3

Rest

15 x 2

Rest

Four

20 x 3

Rest

20 x 2

Normal Workout

20 x 5

Normal Workout

Max x 3

20 x 3

Rest

20 x 2

Rest

Five

25 x 3

Rest

25 x 2

Normal Workout

25 x 5

Normal Workout

Max x 3

25 x 3

Rest

25 x 2

Rest

Six

30 x 3

Rest

30 x 2

Normal Workout

30 x 5

Normal Workout

Max x 3

30 x 3

Rest

30 x 2

Rest

Seven

35 x 3

Rest

35 x 2

Normal Workout

35 x 5

Normal Workout

Max x 3

35 x 3

Rest

35 x 2

Rest

Eight

40 x 3

Rest

40 x 2

Normal Workout

40 x 5

Normal Workout

Max x 3

40 x 3

Rest

40 x 2

Rest

* Remember: Do not start ANY workout unless you are physically able.  Check with your Doctor before performing any of these exercises.