30-Day Pushup Challenge

Nine printable plans across five levels — from your first knee pushup all the way to 100 decline pushups in a single set. Five training days a week, two rest days, chest/shoulder/wrist stretching built in.

Other challenges: Situps · Squats

Not sure which level? Take the Level Test

Pick your level

LevelExerciseYou can do nowDay-30 goalPlan
Level 1 · Beginner Knee pushups6 knee pushups20 knee pushups Download PDF
Level 2 · Novice Pushups6 pushups20 pushups Download PDF
Level 3 · Advanced Pushups9 pushups30 pushups Download PDF
Level 4A · Expert Pushups15 pushups50 pushups Download PDF
Level 4B · Expert Pushups23 pushups75 pushups Download PDF
Level 4C · Expert Pushups30 pushups100 pushups Download PDF
Level 5A · Pro Decline pushups15 decline pushups50 decline pushups Download PDF
Level 5B · Pro Decline pushups23 decline pushups75 decline pushups Download PDF
Level 5C · Pro Decline pushups30 decline pushups100 decline pushups Download PDF

Not at Level 1 yet? Start with table pushups — hands on a sturdy table, body in a straight line. When you can do 6 knee pushups, the Level 1 plan is yours.

How every FLF challenge works

5 + 2 rhythm

Five training days, two rest days, every week. Recovery is where you actually get stronger.

Work + active rest

Training days alternate pushup sets with stretch days: chest stretch, shoulder routine, wrist routine.

Progressive overload

The reps climb a little each session, so day 30 feels earned — not impossible.

Get new challenges first

One email a week, max: new challenges, level tips, and the best of FLF Mind. No spam, ever.