30 Day Advanced Push Up Challenge

Take your push up game to the next level with my 30 day advanced pushup challenge. Designed as a follow up in progression to my popular beginner push up challenge. You will start to build onto your volume, increasing the over 100 push ups a day at the end. With a final day of 5 sets of 20. Which is much harder than most people realize. But if you’re reading this, you probably already know that.

The program includes recovery days and a few days off. Which are important for progressing. And like with most of my challenges, I’ve included ways to scale or progress the challenge.

30 Day Advanced Push Up Challenge

 

Instructions: This challenge is designed for intermediate to advanced athletes. And is designed to be followed for 30 days and includes days for rest and recovery. Don’t feel you need to do these sets unbroken, although doing them in on workout session is recommend. The idea is to do each set as quickly as you can do them. But if you need to, you can break these sets up over the day. So if the workout is 3 sets of 15 push ups. You can do 1 set of 15 in the morning, 1 set of 11 at lunch, and one set of 15 in the evening.

Scaling Options: This challenge is scalable for everyone, even if you can do a pushup. But if you are a beginner, I recommend checking out the 30 day beginner push up challenge here. 

Broken Sets – Scaled: Don’t feel you need to do these unbroken. The idea is to do each set as quickly as you can do them and in one workout. But you can break the set of push ups out over the day. If the workout is 4 sets of 15 push ups. You can do 2 sets of 15 in the morning, 1 set at lunch, and one in the evening.

Unbroken Sets in One Workout – Standard: The goal of this workout it to perform all of the sets in one workout, with as little rest as needed to complete the next set. This is the RX version of the workout.

Scaled Up: Take it to another level and build up to 100 push us in one set. Once you do complete this challenge, make sure to check out our 100 push up a day challenge.

 

30 Day Advanced Push Up Challenge

 

Day	Workout
1	2 Sets of 15 Push Ups
2	2 Sets of 16 Push Ups
3	3 Sets of 13 Push Ups
4	3 Sets of 14 Push Ups
5	2 Sets of 14 Push Ups (Recover Day)
6	3 Sets of 14 Push Ups
7	3 Sets of 15 Push Ups
8	3 Sets of 16 Push Ups
9	4 Sets of 13 Push Ups
10	Rest Day (Recover Day)
11	4 Sets of 13 Push Ups
12	4 Sets of 14 Push Ups
13	4 Sets of 15 Push Ups
14	5 Sets of 13 Push Ups
15	3 Sets of 14 Push Ups (Recover Day)
16	5 Sets of 13 Push Ups
17	5 Sets of 14 Push Ups
18	5 Sets of 15 Push Ups
19	6 Sets of 13 Push Ups
20	4 Sets of 14 Push Ups
21	6 Sets of 13 Push Ups
22	6 Sets of 14 Push Ups
23	6 Sets of 15 Push Ups
24	7 Sets of 13 Push Ups
25	4 Sets of 14 Push Ups (Recover Day)
26	7 Sets of 13 Push Ups
27	7 Sets of 14 Push Ups
28	7 Sets of 15 Push Ups
29	2 Sets of 15 Push Ups (Recovery)
30	5 Sets of 20 Push Ups – Final Day Challenge

Conclusion –

Like any challenges I post on my website, the goal is to get stronger. And I believe that having a goal and following through will not only help us physically. But will also have a great effect on our mental well being as we accomplish things we set out to do. You will grow beyond just physical strength, becoming mentally stronger by following through. 

Let me know your thoughts on this program in the comments below! And as always, let’s get stronger!

Looking for more of a challenge? Try the 100 pushup a day challenge, and build up 10 a set of 100 unbroken!