Zero to One Push Up

This program is designed for the absolute beginner or someone recovering from an injury. This 12 week program will help you build the upper body strength needed to do a push up.
This program uses supersets to maximize lactate production in your muscle cells to help you build and repair muscle tissue. Please refer to the exercise diagrams section if you need instruction on an exercise.

What is a superset?

A superset is using multiple exercises in succession.
Example:
A day calls for 3 sets of 10 reps
[push-ups, walking burpees, squats]
10 push-ups, 10 walking burpees, 10 Squats
Break
10 push-ups, 10 walking burpees, 10 Squats
Break
10 push-ups, 10 walking burpees, 10 Squats
Finish

WEEK 1

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 3	Sets 2	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Wall Pushup	30	30	30	30	30
Plank (Seconds)	10	10	10	10	10
Squats	10	10	10	10	10

WEEK 2

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 1	Sets 1	Sets 1	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Wall Pushup	40	40	40	40	40
Walking Burpee	10	10	10	10	10
Half Cobra	10	10	10	10	10
Plank (Seconds)	10	10	10	10	10
Squats	10	10	10	10	10

WEEK 3

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 3	Sets 2	Sets 1	Sets 2	Sets 3
Superset	Reps	Reps	Reps	Reps	Reps
Wall Pushup	30	40	50	40	30
Walking Burpee	10	10	20	10	10
Half Cobra	10	10	20	10	10
Plank (Seconds)	10	10	20	10	10
Squats	10	10	20	10	10

WEEK 4

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 3	Sets 2	Sets 3	Sets 2	Sets 3
Superset	Reps	Reps	Reps	Reps	Reps
Wall Pushup	30	50	30	50	30
Walking Burpee	15	20	15	20	15
Half Cobra	15	20	15	20	15
Box Pushup	15	20	15	20	15
Plank (Seconds)	15	20	15	20	15
Squats	15	20	15	20	15

WEEK 5

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Wall Pushup	60	50	60	50	60
Walking Burpee	25	20	25	20	25
Half Cobra	25	20	25	20	25
Box Pushup	25	20	25	20	25
Plank (Seconds)	25	20	25	20	25
Squats	25	20	25	20	25

WEEK 6

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 4	Sets 2	Sets 1	Sets 2	Sets 4
Superset	Reps	Reps	Reps	Reps	Reps
Wall Pushup	10	50	60	50	10
Walking Burpee	10	25	30	25	10
Half Cobra	10	25	30	25	10
Box Pushup	10	25	30	25	10
Plank (Seconds)	10	25	30	25	10
Squats	10	25	30	25	10

WEEK 7

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 3	Sets 2	Sets 1	Sets 2	Sets 3
Superset	Reps	Reps	Reps	Reps	Reps
Wall Pushup	20	25	30	25	20
Walking Burpee	20	25	30	25	20
Negatives	3	5	6	5	3
Knee Pushup	20	25	30	25	20
Full Cobra	20	25	30	25	20
Plank (Seconds)	20	25	30	25	20
Squats	20	25	30	25	20

WEEK 8

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 3	Sets 2	Sets 3	Sets 2	Sets 3
Superset	Reps	Reps	Reps	Reps	Reps
Wall Pushup	20	25	20	25	20
Walking Burpee	20	25	20	25	20
Negatives	6	8	6	8	6
Knee Pushup	20	25	20	25	20
Full Cobra	20	25	20	25	20
Plank (Seconds)	20	25	20	25	20
Squats	20	25	20	25	20

WEEK 9

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 2	Sets 2	Sets 3	Sets 2	Sets 2
Superset	Reps	Reps	Reps	Reps	Reps
Wall Pushup	30	30	20	30	30
Walking Burpee	30	30	20	30	30
Negatives	8	8	6	8	8
Knee Pushup	30	30	20	30	30
Full Cobra	30	30	20	30	30
Plank (Seconds)	30	30	20	30	30
Squats	30	30	20	30	30

WEEK 10

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Wall Pushup	35	30	30	30	30
Walking Burpee	35	30	35	30	35
Negatives	10	8	10	8	10
Knee Pushup	35	30	35	30	35
Full Cobra	35	30	35	30	35
Plank (Seconds)	35	30	35	30	35
Squats	35	30	35	30	35

WEEK 11

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 4	Sets 2	Sets 1	Sets 2	Sets 4
Superset	Reps	Reps	Reps	Reps	Reps
Wall Pushup	10	30	40	30	10
Walking Burpee	10	30	40	30	10
Negatives	10	10	10	10	10
Knee Pushup	10	30	40	30	10
Full Cobra	10	30	40	30	10
Plank (Seconds)	10	30	40	30	10
Squats	10	30	40	30	10

WEEK 12

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 1	Sets 1	Sets 1	Sets 1
Superset	Reps	Reps	Reps	Reps	Reps
Wall Pushup	20	20	20	20	20
Walking Burpee	20	20	20	20	20
Pushups	1	1	1	1	1
Full Cobra	20	20	20	20	20
Plank (Seconds)	20	20	20	20	20
Squats	20	20	20	20	20