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High Rep Push-Up Power Program

Build serious chest, shoulder, and tricep strength while pushing your endurance to new limits. This high-volume push-up session will leave your upper body pumped and your fitness elevated — all with zero equipment needed!

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Created by

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Shoulder Circle

2 sets × 30s, 30s

3

Cat-Cow

2 sets × 30s, 30s

4

Scapular Push-Up

2 sets × 10 reps, 10 reps

5

Inchworm

2 sets × 6 reps, 6 reps

Activation Block

Pushup Progression

Progressive exercise

2

Push-Up (Wide)

3 sets × 12 reps, 12 reps, 12 reps

3

Push-Up (Diamond)

3 sets × 10 reps, 10 reps, 10 reps

Main Workout

4 circuits

Pushup Progression

Progressive exercise

2

Push-Up (Wide)

1 set × 15 reps

4 circuits
1

Push-Up (Diamond)

1 set × 12 reps

2

Push-Up (Decline)

1 set × 12 reps

Pushup Progression

Progressive exercise

Pushup Progression

Progressive exercise

Burnout Finisher

3 circuits

Pushup Progression

Progressive exercise

2

Push-Up (Wide)

1 set × 20s

3

Push-Up (Diamond)

1 set × 20s

Cool Down

1

Child's Pose

1 set × 45s

2

Doorway Chest Stretch

2 sets × 30s, 30s

3

Triceps Stretch (Overhead) - Partner Assisted

2 sets × 30s, 30s

4

Thread the Needle

2 sets × 30s, 30s

5

Seated Forward Fold

1 set × 45s

High Rep Push-Up Power Program - Bodyweight Fitness | Bodyweight Fitness