So, I started experimenting mostly with younger people from 18-30 years of age with similar goals of increasing their pushups scores on the PFT. The program is a ten-day pushup plan that requires pushups daily, but still has some sound physiological rules that incorporate “some” rest but not much. Below is the program that has helped people go from 50 pushups to 80 pushups in two weeks.
ON ODD DAYS
Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are already on a program. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25 … it’s your choice how you get to 200).
ON EVEN DAYS
Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.
If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day.