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Clay’s Push-Up Workout Routine

Day 1 – Eccentric Loaded Push Series (1)

  • 10 eccentric push-ups (lowering for 5 second count) + 10 normal push-ups
  • 90 sec – 2 min rest
  • 5 Sets Total

Day 2 – Push-Up Strength Day (1)

  • 20-40 lbs weight in backpack
  • Ladder from 16 down to 2 by 2’s, 5 sets:
    • 16 push-ups
    • (15-30 sec rest)
    • 14 push-ups
    • (15-30 sec rest)
    • Repeat subtracting 2 push-ups until 2 push-ups
    • 3 min rest
    • Repeat Set.

Day 3 – Rest Day

Day 4 – Push-Up Volume Day (1)

  • 15-20 push ups
  • 60-90 sec rest
  • Repeat for 8 Sets Total
  • 5 min rest
  • 15-20 push ups
  • 60-90 sec rest
  • Repeat for 8 Sets total

Day 5 – Eccentric Loaded Push Series (2)

  • 10 eccentric push0ups + 10 normal push-ups
  • 90 sec – 2 min rest
  • 8 Sets Total

Day 6 – Push-Up Strength Day (2)

  • 20-40 lbs weight in backpack
  • Ladder from 12 down to 2 by 2’s, 5 sets:
    • 12 push-ups
    • (15-30 sec rest)
    • 10 push-ups
    • (15-30 sec rest)
    • Repeat subtracting 2 push-ups until 2 push-ups
    • 3 min rest
    • Repeat Set.

Day 7 – Rest Day

Day 8 – Halfway Push-Up Challenge

  • Halfway Push-Up Challenge

Day 9 – Push-Up Volume Day (2)

  • 15-20 push-ups
  • 60-90 sec rest
  • Repeat for 8 sets total
  • 5 min rest
  • 15-20 push-ups
  • 60-90 sec rest
  • Repeat for 8 Sets Total

Day 10 – Rest Day

Day 11 – Eccentric Loaded Push Series (3)

  • 10 eccentric push-ups (lowering for 5 secs)+ 10 normal push-ups
  • 90 sec – 2 min rest
  • 8 Sets Total

Day 12 – Rest Day

Day 13 – Push-Up Strength Day (3)

  • 20-40 lbs weight in backpack
  • Ladder from 12 down to 2 by 2’s, 5 sets:
    • 12 push-ups
    • (15-30 sec rest)
    • 10 push-ups
    • (15-30 sec rest)
    • Repeat subtracting 2 push-ups until 2 push-ups
    • 3 min rest
    • Repeat Set.

Day 14- Push-Up Volume Day (3)

  • 15-20 push-ups
  • 60-90 sec rest
  • Repeat for 8 sets total
  • 5 min rest
  • 15-20 push-ups
  • 60-90 sec rest
  • Repeat for 8 Sets Total

Day 15 – Rest Day

Day 16 – Rest Day

Day 17 – Final Push-Up Challenge

See how well you do with 2 weeks of training

By Weston Deboer

I am awesome