Push-Up Progression Program
Push-Up Progression Program is a 3-day home & bodyweight training approach focused on upper-body endurance. Use it as a starting point for organizing and tracking consistent training.
What is the Push-Up Progression Program?
Push-Up Progression Program is a 3-day home & bodyweight training approach focused on upper-body endurance. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Wall or Incline Push-Up
- Knee Push-Up
- Bodyweight Squat
- Plank
Choose the hardest variation that allows clean repetitions.
- Incline Push-Up
- Standard Push-Up
- Pike Push-Up
- Split Squat
- Dead Bug
Keep shoulder position controlled throughout each repetition.
- Standard or Incline Push-Up
- Close-Grip Push-Up
- Pike Push-Up
- Reverse Lunge
- Side Plank
Accumulate quality volume without repeatedly training to failure.
How to use it
- Full-body or split training
- Strength or conditioning work
- Progress gradually
- Adjust around recovery
Who it is for
People seeking a structured home & bodyweight routine with a clear weekly schedule.
Goal
Upper-body endurance
Progression
Build repetitions at each variation before moving to a harder angle or variation. Reduce assistance gradually as strength improves.
Accuracy note
Gym Log original push-up progression template.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Push-Up Progression Program
How many days per week is the Push-Up Progression Program?
This Gym Log listing is organized as a 3-day-per-week program.
Who is the Push-Up Progression Program for?
People seeking a structured home & bodyweight routine with a clear weekly schedule.
Can I track the Push-Up Progression Program in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.