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Enter your current push-up numbers.
This tool keeps the question narrow: where are you in the push-up progression, what should you train next, and what should the week actually look like?
Pair it with these guides
exercise progressions
Push-Up Progression for Beginners
Read this if you want the longer-form walkthrough behind the progression the tool gives you.
routines
Beginner Calisthenics Workout Plan at Home
See how a push-up progression fits into a broader week of home training.
beginner guides
How to Start Calisthenics at Home
Use this if your push-up plan is part of a bigger beginner reset.
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FAQ
First push-up plan FAQs
Use these answers to sanity-check where this push-up tool fits in your bigger beginner routine.
Is this tool only for complete beginners who cannot do a full push-up yet?
It works best for beginners moving through wall, incline, knee, negative, and low-rep full push-up stages. If you can already do many strict reps, the plan will be too basic.
How often should I train the push-up plan it gives me?
The tool recommends a two-day or three-day rhythm so you can repeat the pattern consistently without turning every session into a max-effort test.
Should I still train legs and core if my main goal is a first push-up?
Yes. The push-up plan solves your pressing progression, but most beginners still do better when it sits inside a simple full-body week that includes legs, trunk work, and recovery.