This 12-week program is built around three principles: progressive overload, movement variety, and consistent frequency. All you need is a push-up board and a resistance band set.
Weeks 1–4: Foundation
Three sessions per week. Focus on standard push-ups, banded rows, banded overhead presses, and plank holds. 3 sets of each, working toward 12 clean reps before adding load.
Weeks 5–8: Volume & Variation
Four sessions per week. Introduce close-grip push-ups, decline push-ups, band pull-aparts, and pike push-ups. Push each variation to 3 sets of 15. Add a heavier band on your rows and presses.
Weeks 9–12: Intensity
Four sessions per week with a tempo focus. 3-second eccentrics on every push-up variation. Add archer push-ups and one-arm progressions. By week 12 you should be pressing loads and reps that would have been impossible in week 1.
Recovery and Nutrition
Sleep 7–9 hours, eat 0.8–1.0 g of protein per pound of bodyweight, and take one full rest day per week. Strength is built between sessions, not just during them.
Testing Your Progress
In week 1 and again in week 12, test max push-ups in a single set and max band-assisted pull-ups. Most trainees will double at least one of those numbers.
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