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Printable workout plan
Download an 8 week 100 push ups program PDF built for lifters who want a printable progression, clear weekly volume targets, and a simple paper log before a final rep test.
Find a printable 8 week 100 push ups program with a clear progression and repeatable weekly structure.
Sample week
| Day | Focus | Workout |
|---|---|---|
| Day 1 | Volume ladder | Climb through submaximal push-up sets, then finish with plank holds and shoulder-control work. |
| Day 2 | Density practice | Accumulate total reps inside a short time cap while keeping every set a few reps shy of failure. |
| Day 3 | Test prep | Use wave sets, scap push-ups, and a short max-set rehearsal to prepare for the end-of-block test. |
Best fit
Use caution
FAQ
The printable block uses three sessions per week so pressing volume can build while your shoulders and elbows recover between workouts.
No. The plan works best when you already have a few strict reps, but the early weeks stay submaximal so you can build tolerance before the final test.
Yes, but keep extra pressing modest. The plan already carries enough weekly push-up volume that heavy benching and large accessory pressing blocks can interfere.
Yes. The PDF is free to print, use in the gym, and mark up by hand.
Related links
Compare this bodyweight block with a fuller weekly strength structure.
Use this when you want to progress from rep targets to loaded main lifts later.
Browse the full library of printable strength blocks and PDF downloads.
Next step
The PDF gives you a fixed printable plan. Sundee Fundee is where recovery, cycle context, pain flags, and substitutions can shape the next workout after you log it.
