How is the program structured?
The program has four blocks of movement, easiest to hardest: wall pushups, incline pushups (hands on a bench or table), knee pushups and full pushups. The first three blocks have two levels each. The full pushup block has six, because that's where the volume climbs to 100.
- 6 sessions per level, 5 sets per session. Total reps rise in even steps from the first session of a level to the sixth.
- The last set is max effort. Its number is a minimum. Do at least that many, then as many more as you can with good form.
- Timed rest between sets.The app counts the rest down and alerts you when it's time for the next set, even with your phone locked.
- One session a day. The Trainer plans one session per day, and you can override that if you want to train again.
All 12 levels
Session totals are the planned reps across all five sets (the max effort set counted at its minimum). The level test is one set, as many reps as you can, of the variant shown.
| Level | Movement | Session reps | Rest | Test to pass |
|---|---|---|---|---|
| 1 · Wall I | Wall pushups | 12 → 18 | 1 min | 12 wall pushups |
| 2 · Wall II | Wall pushups | 18 → 24 | 1 min | 3 incline pushups |
| 3 · Incline I | Incline pushups | 14 → 21 | 1 min | 12 incline pushups |
| 4 · Incline II | Incline pushups | 21 → 28 | 1 min | 3 knee pushups |
| 5 · Knee I | Knee pushups | 16 → 24 | 1 min 30 s | 12 knee pushups |
| 6 · Knee II | Knee pushups | 24 → 32 | 1 min 30 s | 3 full pushups |
| 7 · Full I | Full pushups | 25 → 35 | 1 min 30 s | 8 full pushups |
| 8 · Full II | Full pushups | 35 → 48 | 1 min 30 s | 14 full pushups |
| 9 · Full III | Full pushups | 48 → 62 | 1 min 30 s | 22 full pushups |
| 10 · Full IV | Full pushups | 62 → 78 | 2 min | 32 full pushups |
| 11 · Full V | Full pushups | 78 → 90 | 2 min | 45 full pushups |
| 12 · Full VI | Full pushups | 90 → 105 | 2 min | 60 full pushups |
Notice the dips: session reps fall from 24 wall pushups at the end of level 2 to 14 incline pushups at the start of level 3. That's deliberate. Each new movement is harder, so the volume resets before it climbs again. The test at the end of each block (levels 2, 4 and 6) asks for a few reps of the next movement, so you only move on once you can do it.
How does the placement test find my level?
You don't have to start at level 1. The placement test is one set of as many full pushups as you can do. If you can't do one, it steps down to knee, then incline, then wall pushups, and your reps on the first movement you can do set your starting level:
| Movement | Reps in one set | Start at level |
|---|---|---|
| Full pushups | 1–5 | 7 |
| Full pushups | 6–10 | 8 |
| Full pushups | 11–20 | 9 |
| Full pushups | 21–30 | 10 |
| Full pushups | 31–45 | 11 |
| Full pushups | 46+ | 12 |
| Knee pushups | 1–8 | 5 |
| Knee pushups | 9+ | 6 |
| Incline pushups | 1–8 | 3 |
| Incline pushups | 9+ | 4 |
| Wall pushups | 0–10 | 1 |
| Wall pushups | 11+ | 2 |
Zero wall pushups still places you: level 1 starts with five sets of two or three wall pushups.
What happens if I fail a level test?
You repeat the back half of the level (sessions 4, 5 and 6) and then take the test again. There's no penalty and no reset to the start. The heavier sessions just build the extra reps you were missing.
How long does it take to reach 100 pushups a day?
From level 1 there are 72sessions and 12 tests if you pass every test first time. At one session a day, that's roughly three months. Most people place above level 1, and anyone who can already do a few full pushups starts at level 7 or higher. Repeating a level adds three sessions and a re-test each time.
How do I start the Trainer?
Open the Trainer from the home screen in the PushUp Challenge app, take the placement test and your first session is ready. Every Trainer session also counts toward your daily ring, streak and stats in the pushup counter and tracker. The Trainer is part of Premium.
Questions
How long does the 12-level pushup program take?
From level 1 it's 72 sessions plus 12 level tests if you pass every test first time. The app plans one session per day (you can choose to train anyway on the same day). Starting higher on the placement test shortens it; repeating a level adds three sessions and a re-test.
Is the Trainer free?
The Trainer is part of PushUp Challenge Premium, an optional subscription billed through the App Store or Google Play. The pushup counter, tracker, interval timer, streaks and joining leagues are free.
What does “max effort” mean on the last set?
The last set of every session shows a minimum, not a cap: do at least that many, then keep going until you can't do another rep with good form.
General fitness information, not medical advice. If you have an injury or a health condition, check with a professional before starting a new exercise routine.
