100 Push-Ups Program — from your first set to a hundred
A ready push-up cycle: take the test, get your level and a daily set plan. Train at home, no equipment.
A stronger upper body with no gym or equipment
Muscular endurance for long sets
A stronger, more stable core
Train anywhere, all you need is floor space
Four steps from the test to the next level
Max test — You start with one all-out set. That is your starting point, not a random plan.
Level match — Setrise matches the cycle level to your result, so the plan is never too easy or too hard.
Daily plan — Every training day you get a ready set of series with rep targets and rest times.
Next level — Rest days are built into the cycle. When you finish a level you move straight to the next one.
Technique
2 s down, 1 s up. Control both phases.
Inhale on the way down, exhale as you press up.
Set your hands — Hands shoulder-width apart, fingers forward, shoulder blades slightly retracted.
Brace your core — Tighten your abs and glutes. Your body forms one straight line from head to heels.
Lower down — Bend your elbows at roughly 45° to the torso, chest close to the floor, control the tempo.
Press up — Press to full arm extension without forcing your elbows to lock.
Common mistakes
Sagging hips and an arched back instead of a straight line.
Elbows flared out at 90° to the torso.
Partial range: lowering only halfway.
The whole program: every level, every day
These are the exact sets the app runs. Your test result picks your level. Open it to see the plan day by day.
max: last set for as many clean reps as you can; the number is the minimum to pass the day. After the last day of a level you move to the next one.
Level 1: Below 5 pushups · 6 training days · 2–3 wks
Day
Sets (reps)
Rest
Then
1
2 · 3 · 2 · 2 · max (3+)
60 s
1 rest day
2
3 · 4 · 3 · 3 · max (4+)
90 s
1 rest day
3
3 · 5 · 3 · 3 · max (5+)
2 min
2 rest days
4
4 · 5 · 4 · 4 · max (5+)
60 s
1 rest day
5
4 · 6 · 4 · 4 · max (6+)
90 s
1 rest day
6
5 · 6 · 5 · 5 · max (7+)
2 min
2 rest days
Level 2: 6–10 pushups · 6 training days · 2–3 wks
Day
Sets (reps)
Rest
Then
1
5 · 6 · 5 · 5 · max (6+)
60 s
1 rest day
2
6 · 7 · 6 · 6 · max (8+)
90 s
1 rest day
3
7 · 9 · 6 · 6 · max (9+)
2 min
2 rest days
4
9 · 11 · 8 · 8 · max (11+)
60 s
1 rest day
5
10 · 12 · 9 · 9 · max (12+)
90 s
1 rest day
6
11 · 13 · 10 · 10 · max (14+)
2 min
2 rest days
Level 3: 11–20 pushups · 6 training days · 2–4 wks
Day
Sets (reps)
Rest
Then
1
8 · 10 · 7 · 7 · max (10+)
60 s
1 rest day
2
9 · 11 · 8 · 8 · max (11+)
90 s
1 rest day
3
11 · 13 · 10 · 10 · max (13+)
2 min
2 rest days
4
12 · 15 · 11 · 11 · max (15+)
60 s
1 rest day
5
14 · 17 · 13 · 13 · max (17+)
90 s
1 rest day
6
15 · 18 · 14 · 14 · max (19+)
2 min
2 rest days
Level 4: 21–25 pushups · 6 training days · 2–4 wks
Day
Sets (reps)
Rest
Then
1
13 · 16 · 12 · 12 · max (17+)
60 s
1 rest day
2
15 · 18 · 14 · 14 · max (19+)
90 s
1 rest day
3
17 · 21 · 16 · 16 · max (21+)
2 min
2 rest days
4
19 · 23 · 17 · 17 · max (23+)
60 s
1 rest day
5
21 · 26 · 19 · 19 · max (26+)
90 s
1 rest day
6
23 · 28 · 21 · 21 · max (28+)
2 min
2 rest days
Level 5: 26–30 pushups · 6 training days · 2–4 wks
Day
Sets (reps)
Rest
Then
1
16 · 20 · 15 · 15 · max (20+)
60 s
1 rest day
2
18 · 22 · 17 · 17 · max (22+)
90 s
1 rest day
3
21 · 26 · 19 · 19 · max (26+)
2 min
2 rest days
4
23 · 28 · 21 · 21 · max (28+)
60 s
1 rest day
5
26 · 32 · 24 · 24 · max (32+)
90 s
1 rest day
6
28 · 34 · 26 · 26 · max (34+)
2 min
2 rest days
Level 6: 31–35 pushups · 3 training days · 2–3 wks
Day
Sets (reps)
Rest
Then
1
16 · 20 · 15 · 15 · max (21+)
60 s
1 rest day
2
10 · 10 · 12 · 12 · 10 · 10 · 9 · max (25+)
45 s
1 rest day
3
11 · 11 · 14 · 14 · 11 · 11 · 10 · max (30+)
45 s
2 rest days
Level 7: 36–40 pushups · 3 training days · 2–3 wks
Day
Sets (reps)
Rest
Then
1
20 · 24 · 19 · 19 · max (26+)
60 s
1 rest day
2
13 · 13 · 16 · 16 · 13 · 13 · 12 · max (30+)
45 s
1 rest day
3
15 · 15 · 18 · 18 · 15 · 15 · 14 · max (35+)
45 s
2 rest days
Level 8: 41–45 pushups · 3 training days · 2–4 wks
Day
Sets (reps)
Rest
Then
1
24 · 29 · 23 · 23 · max (32+)
60 s
1 rest day
2
16 · 16 · 20 · 20 · 16 · 16 · 14 · max (34+)
45 s
1 rest day
3
18 · 18 · 23 · 23 · 18 · 18 · 16 · max (40+)
45 s
2 rest days
Level 9: 46–50 pushups · 3 training days · 2–4 wks
Day
Sets (reps)
Rest
Then
1
28 · 33 · 27 · 27 · max (38+)
60 s
1 rest day
2
18 · 18 · 22 · 22 · 18 · 18 · 16 · max (38+)
45 s
1 rest day
3
21 · 21 · 25 · 25 · 21 · 21 · 18 · max (44+)
45 s
2 rest days
Level 10: 51–55 pushups · 3 training days · 3–4 wks
Day
Sets (reps)
Rest
Then
1
30 · 37 · 32 · 32 · max (44+)
60 s
1 rest day
2
19 · 19 · 23 · 23 · 19 · 19 · 17 · 17 · max (48+)
45 s
1 rest day
3
22 · 22 · 26 · 26 · 22 · 22 · 19 · 19 · max (53+)
45 s
2 rest days
Level 11: 56–60 pushups · 3 training days · 3–5 wks
Day
Sets (reps)
Rest
Then
1
32 · 42 · 36 · 36 · max (50+)
60 s
1 rest day
2
21 · 21 · 26 · 26 · 21 · 21 · 19 · 19 · max (54+)
45 s
1 rest day
3
24 · 24 · 30 · 30 · 24 · 24 · 22 · 22 · max (58+)
45 s
2 rest days
Level 12: Above 60 pushups · 3 training days · 3–6 wks
Day
Sets (reps)
Rest
Then
1
34 · 46 · 40 · 40 · max (55+)
60 s
1 rest day
2
22 · 22 · 27 · 27 · 22 · 22 · 20 · 20 · max (58+)
45 s
1 rest day
3
25 · 25 · 31 · 31 · 25 · 25 · 23 · 23 · max (62+)
35 s
2 rest days
FAQ
How often should I train push-ups?
3 times a week: a rest day after each workout and 2 after the third. The Setrise daily plan keeps the rhythm for you.
Why do the sets have different rep counts?
That’s the wave: the first set warms you up, the second is the hardest, the next ones keep the volume up and the last goes to max. You do more push-ups than with equal sets and don’t burn out halfway.
Do rest days matter?
Yes. Muscles grow during recovery. The cycle has built-in rest days. Don’t skip them.
What if I cannot finish a given day?
Rest 2 days and restart the cycle from day 1. Each attempt gets easier. That is a normal part of progression.
Do I need any equipment?
No. You do push-ups at home with no equipment. You just need a bit of floor space.
How long does it take to reach 100 push-ups?
It depends on your start and consistency. It’s a long-term goal. Setrise shows real progress after each cycle, with no “in 30 days” promises.
Can I combine push-ups with other training?
Yes. You can run several programs at once or add your own plan or an AI plan.