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If your max in under 50 reps, take your current max and multiply by FOUR: This will equal what you should do daily for 10 days of the Pushup-Push Workout. So if you can do 20 pushups - only do 80 pushups a day, NOT 200 reps.

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For more details on this SUPPLEMENTAL Pushup Program - see the BELOW as well as the Pullup Push for Pullup Improvement

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On ODD days: do 200-250 pushups (or your max X4) in as few sets as possible (max rep sets) in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are on a program already. This is a supplemental 200-250 pushups to your regular upper body workout using maximum repetition sets (4 x 50, 8 x 25) your choice how you get to 200).

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On EVEN days: do 200-250 pushups (or your max x4) throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.

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RULE: If your maximum is under 50 pushups (do no more than 200 pushups a day). If your maximum is 60-75, 250-300 pushups a day is fine.

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Repeat the ODD / EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14, give yourself the pushup test (1or 2 minutes depending on your PFT). I would not recommend this workout more than once every six months, since it is rather challenging on the same muscle groups repeatedly. Here is how it looks in chart format:

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