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    Athlean-X - 22 Day Pushup Workout

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    easymoneysniper
    This document outlines a 22 day pushup workout program with testing days on days 1, 5, 9, 13, 17, 21, and 22. Each non-testing day consists of two exercises - a variation of pushups followed by standard pushups with a increasing percentage of the max from the previous test day. Testing days consist of max pushups to failure followed by 1.5 times that amount in "grinder style".

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    Athlean-X - 22 Day Pushup Workout

    Uploaded by

    easymoneysniper
    2K views3 pages
    This document outlines a 22 day pushup workout program with testing days on days 1, 5, 9, 13, 17, 21, and 22. Each non-testing day consists of two exercises - a variation of pushups followed by standard pushups with a increasing percentage of the max from the previous test day. Testing days consist of max pushups to failure followed by 1.5 times that amount in "grinder style".

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    Athlean-X- 22 Day Pushup Workout

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    This document outlines a 22 day pushup workout program with testing days on days 1, 5, 9, 13, 17, 21, and 22. Each non-testing day consists of two exercises - a variation of pushups followed by standard pushups with a increasing percentage of the max from the previous test day. Testing days consist of max pushups to failure followed by 1.5 times that amount in "grinder style".

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    2K views3 pages

    Athlean-X - 22 Day Pushup Workout

    Uploaded by

    easymoneysniper
    This document outlines a 22 day pushup workout program with testing days on days 1, 5, 9, 13, 17, 21, and 22. Each non-testing day consists of two exercises - a variation of pushups followed by standard pushups with a increasing percentage of the max from the previous test day. Testing days consist of max pushups to failure followed by 1.5 times that amount in "grinder style".

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 3

    (This column has links!

    Athlean-X: 22 Day Pushup Workout Exercise 1 Exercise 2

    Max Pushups to Failure 1.5 x Max Pushups


    Day 1 Test Day Rest 2 Minutes
    x 1 set (Grinder Style)

    Diamond Cutter Pushups Standard Pushups


    Day 2 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 10%*

    Pike Pushups Standard Pushups


    Day 3 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 20%*

    Opp. Knee to Elbow Pushups Standard Pushups


    Day 4 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 30%*

    Max Pushups to Failure 1.5 x Max Pushups


    Day 5 Test Day Rest 2 Minutes
    x 1 set (Grinder Style)

    Plank Walk Ups Standard Pushups


    Day 6 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 10%*

    Rocking Horse Pushups Standard Pushups


    Day 7 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 20%*

    Crucifix Pushups Standard Pushups


    Day 8 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 30%*

    Max Pushups to Failure 1.5 x Max Pushups


    Day 9 Test Day Rest 2 Minutes
    x 1 set (Grinder Style)

    Cobra Pushups Standard Pushups


    Day 10 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 10%*
    Power Pushaways Standard Pushups
    Day 11 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 20%*

    Step Through Pushups Standard Pushups


    Day 12 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 30%*

    Max Pushups to Failure 1.5 x Max Pushups


    Day 13 Test Day Rest 2 Minutes
    x 1 set (Grinder Style)

    Hover Plyo Pushups Standard Pushups


    Day 14 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 10%*

    Frog Pushups Standard Pushups


    Day 15 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 20%*

    Prowler Pushups Standard Pushups


    Day 16 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 30%*

    Max Pushups to Failure 1.5 x Max Pushups


    Day 17 Test Day Rest 2 Minutes
    x 1 set (Grinder Style)

    Stagger Plyo Pushups Standard Pushups


    Day 18 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 10%*

    Divebomber Pushups Standard Pushups


    Day 19 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 20%*

    Pendulum Pushups Standard Pushups


    Day 20 Non-Testing Day Rest 2 Minutes
    x __ reps* x Test Day Max + 30%*

    Max Pushups to Failure 1.5 x Max Pushups


    Day 21 Test Day Rest 2 Minutes
    x 1 set (Grinder Style)

    X
    Max Pushups from Day 1 Test
    Day 22 Final Test Day - -
    + 50% in 1 set, unbroken

    *Stop 2-3 reps shy of failure; rest/pause until all reps are complete

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