The 100 push-ups program — how it works

The classic "hundred push-ups" plan is built on a simple idea: you start with a max test, the app assigns a cycle to your level and lays out sets and rest times for every training day. After each cycle you retest and move up — until you hit a full hundred.

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How the training works

1. Max test — do as many push-ups as you can. Your result assigns you to the right cycle.
2. Training cycle — 6 training days with exact sets, reps and rest times (60–120 s). The day's last set is a max set.
3. Retest — after finishing a cycle you test again and advance to a harder cycle, or repeat if a day wasn't completed.
4. Progression to 100 — each cycle raises the volume until you reach a full set of 100 push-ups.

Cycles matched to your level

Your test	Cycle	Estimated time
fewer than 5 push-ups	starter level	2–3 weeks
6–10 push-ups	level 2	2–3 weeks
11–20 push-ups	level 3	2–4 weeks
21–25 push-ups	level 4	2–4 weeks
26+ push-ups	advanced cycles	3–6 weeks

Why an app instead of a piece of paper

• The app picks your cycle automatically after the test and shows the exact plan for the day
• Rest timer with countdown and automatic next set
• History and stats — max charts, records, activity calendar
• Miss a day and the cycle restarts from day 1 — true to the original method
• Works offline, no account required; sync is optional

Common questions

How many times a week? The cycle has 6 training days — short sessions (a few sets) with generous rest between them.

What if I fail a day? The cycle restarts — a deliberate mechanic that keeps rep quality high.

Is the program free? Yes, all push-up cycles are free in SmartReps.

Open SmartReps and take the test →