Free Guide: 4-Week Home Push-Up Plan
Thanks for grabbing your free copy! A simple 4-week plan to build upper-body strength at home with your push-up board.
Before you start
Warm up for a few minutes first, and stop if you feel pain – kneeling push-ups are a great starting point at any stage.
Week 1–2: Foundations
- 3 sessions a week, resting a day between each.
- 2–3 sets of push-ups on the chest zone, as many good-form reps as you can manage.
Week 3: Add variety
- Rotate through chest, shoulders and triceps zones across the week.
- Add a 4th set once reps start to feel easy.
Week 4: Build volume
- Work through all four zones – chest, shoulders, back and triceps – over the week.
- Aim to beat your Week 1 rep count on at least two zones.
Two to four sessions a week with a rest day in between is a sensible pace going forward.