In Pushgard the front camera counts every rep, so you don’t lose track at rep 63. Each push-up is a hit on the monster in front of you, and the tower keeps you going after day 30.
100 push-ups a dayfor a month
A hundred push-ups a day is within reach for most people who can already do a decent set. Split them into sets with rest, keep every rep full, and expect the first week to be the hardest.
If your max is still low, enter it in the plan: it starts lower and gets you to 100 a day by day 22.
Week 1
Week 2
Week 3
Week 4
Week 5
Day 1 · 50 push-ups
5 × 10
Your marks stay in this browser only.
The plan is our rule of thumb built from your own max, not a clinical prescription. Stop a set that causes pain, and if you have an injury or a heart condition, check with a doctor before starting.
The total matters more than the split
Five sets of twenty, ten sets of ten, or as many sets as it takes.
Spread the sets through the day if one session is too much. A set in the morning, a few at lunch and the rest in the evening still add up to a hundred.
The plan builds each day from sets at about half your max. That keeps every set hard enough to count and short enough to finish with good form. Each week the sets grow by a rep or two, so the hundred needs fewer of them.
Check that you are ready
Test your max first: after a warm-up, do as many clean push-ups as you can in one set and stop when your form breaks. Then use the daily push-up calculator to see what a normal day looks like at that number.
When to stop
Tired muscles are expected. Pain in your shoulders, elbows or wrists is not: take a day off, and if it is sharp or still there the next day, stop and ask a doctor.
All 30 days on one sheet
Built for a max of 20. Change the max above and the table follows. Print it and tick off the days.
| Day | Push-ups | Sets |
|---|---|---|
| 1 | 50 | 5 × 10 |
| 2 | 52 | 5 × 10 + 2 |
| 3 | 55 | 5 × 10 + 5 |
| 4 | 57 | 5 × 10 + 7 |
| 5 | 60 | 6 × 10 |
| 6 | 62 | 6 × 10 + 2 |
| 7 | 64 | 6 × 10 + 4 |
| 8 | 67 | 6 × 11 + 1 |
| 9 | 69 | 6 × 11 + 3 |
| 10 | 71 | 6 × 11 + 5 |
| 11 | 74 | 6 × 11 + 8 |
| 12 | 76 | 6 × 11 + 10 |
| 13 | 79 | 7 × 11 + 2 |
| 14 | 81 | 7 × 11 + 4 |
| 15 | 83 | 6 × 12 + 11 |
| 16 | 86 | 7 × 12 + 2 |
| 17 | 88 | 7 × 12 + 4 |
| 18 | 90 | 7 × 12 + 6 |
| 19 | 93 | 7 × 12 + 9 |
| 20 | 95 | 7 × 12 + 11 |
| 21 | 98 | 8 × 12 + 2 |
| 22 | 100 | 7 × 13 + 9 |
| 23 | 100 | 7 × 13 + 9 |
| 24 | 100 | 7 × 13 + 9 |
| 25 | 100 | 7 × 13 + 9 |
| 26 | 100 | 7 × 13 + 9 |
| 27 | 100 | 7 × 13 + 9 |
| 28 | 100 | 7 × 13 + 9 |
| 29 | 100 | 7 × 14 + 2 |
| 30 | 100 | 7 × 14 + 2 |
100 a day, answered
Beginners, splitting the hundred, results and rest.
Can I do 100 push-ups a day as a beginner?
Yes, if you get there gradually. Enter your max in the plan and it starts you lower, with sets at half your max, and reaches 100 a day by day 22.
Do I have to do all 100 at once?
No. Five sets of twenty, ten sets of ten or as many sets as it takes. The total matters more than the split, and you can spread the sets through the day.
What results can I expect after a month?
Most people find the daily hundred gets faster and needs fewer sets. Changes beyond that depend on what else you do and eat, so the honest promise is a higher max and a habit.
When should I stop or take a day off?
If your shoulders, elbows or wrists hurt, rather than just feel tired, take a day off. Sharp pain or pain that lasts into the next day is a reason to stop and ask a doctor.
Free on iPhone and Android
Day one starts with a slime
Put the phone on the floor in front of you and do your first set.