The 21-Day Pushup and Pullup Plan

 

100 pushups,100 pullups,100 situps a day for 30 days(MY BODY RESULTS)100 تمارين الضغط شكا من سحب

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I trained 50 pull ups 100 push ups 100 squats for 25 days and here’s what happened!

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15 Day Push Up Challenge | Daily 100 Push Up

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Get a Bigger Chest in 22 Days! (HOME CHEST WORKOUT)

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100 Push ups and 50 Pull ups For 21 Days (Results)

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Double Your Max Pullups in 22 Days! (GUARANTEED GAINS)

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A stronger upper body is just three weeks away with this 21-day pushup and pullup plan. Pushups and pullups may look intimidating, but if you start slow and build your volume over time, they quickly become easier. THE 21-DAY PLAN.

Start with 10 reps of each exercise on Day 1, and then add one rep of each exercise every day for 21 days. Day 21: Test your push-up rep goal against what you started with, or see if you can hit your progression goal. For example: 30 push-ups in a row, or 1-2 single-arm push-ups per side. Get your reps in, and get them in perfectly, and this approach will make it second nature for you to perform rock-solid push-ups time and time again.

Perfect Pullup 21 Day Workout Chart Chas Uzzell December 5, 2017 The 21 day pushup and pullup plan perfect pullup as seen on tv com the 21 day pushup and pullup plan 100 push ups 50 pull 21 day. Pull-Up and Push-Up Program. Train your pull-ups and push-ups three days per week, with a day of rest between each session.

Alternate between the two exercises, performing a set of pull-ups, then a set of pushups and then resting before going back to pull-ups. How it works. When you do a pullup, you engage your lats, mid-back, rear delts, biceps, forearms, and core. Pushups train your chest, shoulders, triceps, and core.

So between these two movements, you’ve got the whole upper body covered.. Another benefit of body-weight training is that it’s low-impact.As a result, you can train more frequently than if you were using heavy weights, and the. Perfect Pushup’s patented rotating handles take the strain off your wrists, helping you work more efficiently and safely. Follow the 21-Day Workout (Week 1 is below) to blast your arms, chest and abs through a variety of pushup movements.

Push yourself and you can quickly perform better on your pull-up test. You can fit this type of program into your present workout plan by just adding 25-50 pullups on your rest days so you do a. Just move your body underneath a waist height bar or table and firmly grip the edge with both hands and make sure you keep your body straight. Slowly pull your body towards the bar. Hold for 2 seconds at the top and count till 5 while lowering down.

Do a total of 12 to 15 repetitions. The 18-rep pull-up test with a 10 kg kettlebell (about 22 pounds) was a requirement for Russian Special Forces because 10 kg approximates the weight of the body armor worn by operatives. It’s a beast of a test, requiring relative strength, absolute strength, and muscular endurance.

Perfect pushup workout chart the 21 day pushup and pullup plan fitness myfitnesspal 30 days to the perfect pull up workout plan the pre armstrong workout for pull up beginners officer. Share. Tweet. Google+.

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List of related literature:

Another example would be to perform a push day, a pull day, a bro day, and a total-body day.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

THE TWO-DAY SPLIT ROUTINE The TNB-28 program uses a two-day splitroutine, inwhich you divide your workoutinto anupper-body dayanda lower-body plus abs day.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Random House of Canada, 2013

On odd days, we did pullups before each meal.

“SEAL Team Six: Memoirs of an Elite Navy SEAL Sniper” by Howard E. Wasdin, Stephen Templin
from SEAL Team Six: Memoirs of an Elite Navy SEAL Sniper
by Howard E. Wasdin, Stephen Templin
St. Martin’s Publishing Group, 2011

I’m simply doing an extremely submaximal number of pull-ups (and yes, I started with just one).

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Equal amounts of pushand pull-up sets will be a great addition if you’re just getting started.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Try it yourself: Alternate between Pushups and Pullups without rest instead ofjust doing consecutive sets of Pushups with rest periods in between.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

WEEK 2 is a similar format but you’ll test your new strength and move up to “table” push-ups.

“7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to Do 100 Consecutive Push-” by Steve Speirs
from 7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to Do 100 Consecutive Push-
by Steve Speirs
Ulysses Press, 2009

In fact, I have had individuals who started out not being able to complete a single pullup, and after a 12-week training cycle, could complete 3 to 5 on their own.

“Men's Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning” by Robert Dos Remedios, Michael Boyle, Editors of Men's Health Magazi
from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning
by Robert Dos Remedios, Michael Boyle, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2007

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

One example of this method is a workout combining pull-ups and pushups.

“The Science of Fitness: Power, Performance, and Endurance” by Greg LeMond, Mark Hom
from The Science of Fitness: Power, Performance, and Endurance
by Greg LeMond, Mark Hom
Elsevier Science, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Stupid question to any of you trying this: Are you still doing other workouts afterwards on top of this? Even continuing working on back/biceps? I’m worried any extra work might effect the results.

  • Day 1: 9 pull ups, 18 in 5 mins dead hang 60 secs
    Day 22: 13 pull ups, 30 in 5 mins dead hang 85 secs

    I think robbed myself on some progress by focusing on the numbers too much and forgetting to activate my scapula when fatigue set in.

    I’m going to experiment with correcting this by bringing scapula raises into my routine and doing some drop sets with weights and bands.

  • Didnt really increase my pull ups by much. I went from 8 to 11 but the gains were incredible. I could clearly see my lats develeping. Kudos

  • The detailed WORKOUTS for each day:

    BLOCK ONE

    Day 1: Testing day

    1) Max push-ups to failure x 1 set, rest 2 min

    2) 1.5x max push-ups grinder style: semi-rest into a pike position, shake an arm at a time, always keep a hand on the floor, do not stand up, do not put your knees down)

    Day 2: Non-testing day

    1) Push-up variation: Diamond cutter push-ups, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 10%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    Day 3: Non-testing day

    1) Push-up variation: Pike push-ups, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 20%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    Day 4: Non-testing day

    1) Push-up variation: opposite knee to elbow push-ups, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 30%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    BLOCK TWO

    Day 5: Testing day

    1) Max push-ups to failure x 1 set, rest 2 min

    2) 1.5x max push-ups grinder style: semi-rest into a pike position, shake an arm at a time, always keep a hand on the floor, do not stand up, do not put your knees down)

    Day 6: Non-testing day

    1) Push-up variation: plank walk ups, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 10%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    Day 7: Non-testing day

    1) Push-up variation: rocking horse push-ups, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 20%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    Day 8: Non-testing day

    1) Push-up variation: Crucifix push-ups, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 30%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    BLOCK THREE

    Day 9: Testing day

    1) Max push-ups to failure x 1 set, rest 2 min

    2) 1.5x max push-ups grinder style: semi-rest into a pike position, shake an arm at a time, always keep a hand on the floor, do not stand up, do not put your knees down)

    Day 10: Non-testing day

    1) Push-up variation: Cobra push-ups, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 10%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    Day 11: Non-testing day

    1) Push-up variation: Power pushaways, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 20%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    Day 12: Non-testing day

    1) Push-up variation: Step through push-ups, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 30%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    BLOCK FOUR

    Day 13: Testing day

    1) Max push-ups to failure x 1 set, rest 2 min

    2) 1.5x max push-ups grinder style: semi-rest into a pike position, shake an arm at a time, always keep a hand on the floor, do not stand up, do not put your knees down)

    Day 14: Non-testing day

    1) Push-up variation: Hover plyo push-ups, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 10%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    Day 15: Non-testing day

    1) Push-up variation: Frog push-ups, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 20%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    Day 16: Non-testing day

    1) Push-up variation: Prowler push-ups, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 30%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    BLOCK FIVE

    Day 17: Testing day

    1) Max push-ups to failure x 1 set, rest 2 min

    2) 1.5x max push-ups grinder style: semi-rest into a pike position, shake an arm at a time, always keep a hand on the floor, do not stand up, do not put your knees down)

    Day 18: Non-testing day

    1) Push-up variation: Stagger Plyo Push-ups, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 10%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    Day 19: Non-testing day

    1) Push-up variation: Divebomber push-ups, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 20%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    Day 20: Non-testing day

    1) Push-up variation: Pendulum push-ups, rest 2 mins

    same number from reps to failure test from the most recent test

    stop 2-3 reps shy of failure

    rest/pause until all reps completed

    2) Standard push-ups x _ test day max + 30%

    stop 2-3 reps shy of failure

    rest/pause until all reps complete

    Day 21: Final test (number of initial maximum reps in one set + 50%

    1) Max push-ups to failure x 1 set, rest 2 min

    2) 1.5x max push-ups grinder style: semi-rest into a pike position, shake an arm at a time, always keep a hand on the floor, do not stand up, do not put your knees down)

    Day 22: Max push-ups from day 1 test + 50% in 1 set, unbroken

    *What you used to do in “grinder” style, you now can do unbroken

  • Test Day Results:
    Day 1: 25
    Day 5: 26 (progress I guess)
    Day 9: 26 (brilliant I find grinder pushups to be impossible, so I just put my knees down. Not going well atm)
    Day 13: 28 (took a rest day before test day)
    Day 17:
    Day 21:
    Day 22:

  • So just to clarify, I need to do standard push ups + grinder style on testing day then other variations + standard push ups + grinder style on the non testing days? Do I need to be doing grinder style on the variations or just on the standard?

  • 447 Pullup and 1 250 Pushup later, in 22 Days I have increase the number of Pushup until Failure by 100% and the Grinder Style by +205%. For Pullup the increase went from 3 Pullup until failure on Day One to now 6 on Day 22.

    Thanks @Athlean-X

    I decide to mix Get a Bigger Chest in 22 Days with the video on the 33 Pushup Variations to make a 50 Days challenge. I’m also doing at the same time the Double Your Max Pullups in 22 Days.

    Day 1 Pushup until Failure (15) + Pushup Grinder Style (18)
    Day 2 Lateral Knee Plyo Pushup (15) + Pushup Grinder Style (26)
    Day 3 Knee Plank Pushup (15) + Pushup Grinder Style (26)
    Day 4 Rocking Horse Pushup (15) + Pushup Grinder Style (28)
    Day 5 Max Pushup until Failure (18) + Pushup Grinder Style (34)
    Day 6 Side-Step Pushup (17) + Pushup Grinder Style (29)
    Day 7 Sprinter Tuck Pushup (20) + Pushup Grinder Style (31)
    Day 8 Pike Pushup (17) + Pushup Grinder Style (32)
    Day 9 Max Pushup until Failure (19) + Pushup Grinder Style (29)
    Day 10 Knee Pendulum Pushup (18) + Pushup Grinder Style (30)
    Day 11 Inchworm Pushup until Goal (18) + Pushup Grinder Style (32)
    Day 12 Ab Tuck Pushup until Goal (18) + Pushup Grinder Style (34)
    Day 13 Max Pushup until Failure, 1 Set (25) + Pushup Grinder Style (38)
    Day 14 Hand Stagger Knee, 1 Set (20) + Pushup Grinder Style (40)
    Day 15 Situp Pushup, 1 Set (20) + Pushup Grinder Style (43)
    Day 16 Inner Pec Pushup, 1 Set (20) + Pushup Grinder Style (45)
    Day 17 Max Pushup until Failure, 1 Set (30) + Pushup Grinder Style (45)
    Day 18 Diamond Cutter Pushup, 1 Set (20) + Pushup Grinder Style (48)
    Day 19 Opposite Knee to Elbow Pushup, 1 Set (20) + Pushup Grinder Style (51)
    Day 20 Crucifix Pushup, 1 Set (20) + Pushup Grinder Style (54)
    Day 21 Pushup until Failure, 1 Set (30) + Pushup Grinder Style (55)
    Day 22 Cobra Pushup, 1 Set (23) + Pushup Grinder Style (48)

    203 Pullup and 615 Pushup later, in 13 Days I have increase the number of Pushup until Failure by 66% and the Grinder Style by +111%. For Pullup the increase went from 3 Pullup until failure on Day One to now 5 on Day Eleven.

  • Summary:
    Day 1

    Max pullups to failure – Repmax1

    2 min rest

    5 min timer for max pullups – Repmax2

    Test day total = Repmax1 + Repmax2

    Day 2

    Chinups – Not to failure, short pauses, sum up to 2*Repmax1

    2 min rest

    Pullups – Not to failure, short pauses, sum up to Repmax1 + 40%

    Day 3

    Commando pullups– Not to failure, short pauses, sum up to 2*Repmax1

    2 min rest

    Pullups – Not to failure, short pauses, sum up to Repmax1 + 50%

    Day 4

    Active hang max time, write down

    2 min rest

    Pullups – Not to failure, short pauses, sum up to Repmax1 + 60%

    Repeat x5

    Day 21

    5 min amrap. Goal is test day total from day 1

    Day 22

    Max rep test

  • First day done!!:))
    I did 27 max to failure. Then in the second exercise I’ve attempted to complete 40 but even with grinder style I could only do 20. Is it normal? Don’t fully understand the point of aiming to 1.5 times just after getting to failure.

  • First time actually for you,I have watched this video but you give me such privilege to subscribe your channel n I have also gained some knowledge,so thanks bro about sharing n for your good contribution ����������

  • Great video. It inspired me and I did my workout every day, since April 02, 2020. Now on August 02, 2020, I lost almost 40 lbs in 4 months!!! Please check: @rZS8​

  • I’m 51 and I thought I’d give this a go starting today. Testing day 1 I managed 12 reps in one set and 33 reps in the 5 minute AMRAP. I’m interested to see how much I improve.��

  • Day 22 is day 21 minus the 5 minute amrap part, so you don’t really need day 22 to get your final number which is the max pullups to failure part. Please correct me if I am wrong.

  • Tried it and it worked for me at least.
    Day 1: Pullup Max = 8 | Pullups in 5 mins = 13
    Final Results: Pullup Max = 12 | Pullups in 5 mins = 27
    My biggest issue was my grip strength wasn’t increasing as it got stuck at 60 seconds (started out with 45) and stayed that way during the second hanging test.

  • Day 1:
    25 push-ups

    Day 5:
    30 push-ups

    Day 9:
    28 push-ups

    Day 13:
    31 push-up

    Day 17:
    32 push up

    Day 21:
    33 push-ups

    Day 22:
    35 push-ups

    Small setback on Day 9. I realized a day off was necessary to recover, maybe if I’ve done that, the results could be better but overall satisfied with the results.

    Awesome workout Jeff!

  • Just completed the 22 days program for the second time today. Improved my pullups
    Day 1: 7
    Day 22: 14
    Day 44 20
    I’m damn impressed. I did not just get stronger but ofcourse got more proficient doing pullups.
    Did the pullup program in parallel to another program Monster Maker Back and Monster Maker Shoulders. Completed the first during the second 22 days, so they overlapped somewhat.
    Thanks Jeff

  • Fantastic video man �� Inspired me to try this. How long were you resting roughly between sets. 2-3 mins so? Also, is this the only workout you were doing for the 25 days?

  • Evening. I will going over my Day 5 and 6 results and thoughts. Day 5 I was able to push out 95 push-ups. (40) max reps and the 1.5 grinder style; equaling (55) Arms, in full have been pretty sore and I wonder if it’s just recovery. Been focusing on form. Day 5 push-ups was test day and ultimately it felt easier to do though not as many as Day 1. I told myself I would just be more consistent conscious of how I’m doing them and getting maximum results. Overall Day 5 was a success. It was more fluent, if I’m being honest. Day 6 was plank walk push-ups and managed to do (75). I really engaged every muscle in my upper body and even mid-section. I pushed through to do (30) and the (45) grinder style. Felt those plank walks in my shoulders and back. I really enjoyed that style push-up. As always look forward to finishing the 22 Day Workout and seeing the ultimate results. Thanks again Athlean-X!!

  • Starting this today:
    Day 1 5 to failure; 10 in 5 minutes.
    Day 2 10 chinups; 7 pullups (this was haaaaard lol)
    Day 3 10 commando pullups (I kept spinning by accident ��); 8 pullups was the target for +50% but I could literally only get 6 �� so I didn2 negatives and hung from the bar as long as I could to make up for it.

    Day 4: 52 second hang (I lasted longer than I thought!); 8 pullups

  • Your not gunna get cut abs from doing pushups or sit ups alone regardless. Abs showing comes almost solely from your diet. Especially if your an ectomorph body type like this kid. I used to do abs workouts but now I just do pushups and and legs, and of course eat right. Ive maintained my abs solely off pushups and proper eating habits for a while now. Some ectomorphs dont need to do any kind of pushups or sit ups as long as theyre eating right. You dont work out for abs period. You eat right. As long as he was eating right that after physique is very possible off doing solely push ups alone.

  • I am doing a workout twice a week for the upper body without weights. 150 push ups and 40 pull ups. Push ups around 12/13 sets of 10/15 reps with 2 minutes rest between each set. Pull ups: 9 sets of 5/4 reps, 2 minutes rest. My aim i sto get stromnger and bigger especially my arms and back. Is this kinf of training good? I mean, should I keep doing high volume of reps and rest a lot between sets or should I do less volume (less reps every training) but with rest pf 1 min? what do you think is the best way to egt stronger and bigger?
    Thanks!

  • I started this challenge with a baseline of 10 pull-ups. Right away, I could tell my forearms were my weak point. At about day 15, they were too sore to continue. I’m giving them a week to recover and I’ll get back on it.

  • Im 5 days in and I have a 30% increase. Great so far, but my only criticism is doing 50% increase grinder style has been impossible for me to do without my knees touching the floor at some point. To finish the grinder reps literally takes me 6-10 minutes because i usually am all out of energy within the first 20% and being able to shift my weight around doesn’t ultimately make the exercise easier due to your shoulders having to work harder. It simply makes other arm muscles more tired which still affects your push-ups.

    Either way, im loving the routine so far, but the grinder push-ups feel absurd to me. I might be able to do them without cheating if there wasnt a “push-ups until failure” directly before them.

  • I’ve stayed consistent and haven’t been able to break 12 reps max on any test day. Today is Day 21 and I’m skeptical I’ll bust out 18. Anyone else find themselves stagnant?

  • Alright I’m gonna be doing the push up and pull up 22 day challenge simultaneously and want to share my results. Day 1 push-ups: 30 in a set. Day 1 pull-ups: 12 in a set. 25 in 5 minutes

  • Absolutely changed the shaping of my chest way more than hours of traditional chest workouts at the gym (back when they were open). I highly recommend this.

    Friend and I did this simultaneously and both saw our Max Reps drop over time, but our shape and look improved throughout so, don’t focus on the numbers. Keep your focus on form, effort, and consistency.

  • Grand Rising, just finished Day 2 of the 22 Day Workout, I must say that it was less challenging this go around. I k new my Diamond Cutter push ups would not hit the target as my standard push ups were muscle group specific. If I must add, I experienced a little muscle fatigue from yesterdays workout.

    Speaking transparently, I was able to max out with 35 Diamond Cutters. As listed was to do standard push up to the max of Test day (50) + 10% which is (90) That is 30 push-ups less than Day 1 Test Day of (215) with pus-up variations that are attacking different muscle groups.

    I like it and look forward to the Workouts everyday. Again, all things considered I can not get to the gym and in a sense choose not to get to the gym during these times and COVID its a nice regime to do right at home. Oh yea, I am 5’11, 219 and 30 years old.. looking to tone, and gain..

    Thanks again, see you tomorrow.

  • I have completed this challenge. (I did miss 2 days throughout.)
    Day 1
    Pull ups to failure 10
    Pull up in 5 minutes: 15
    Day 22
    Pull ups to failure 18
    Pull ups in 5 minutes 34

  • this is clearly fake…. his muscle transformation is completely impossible with just 15 days. its obvious he is just trying to rake in the views. but this is definitely from a lot more training then 15 days like look at the growth in his shoulders…….. not to mention if you did 100 push ups a everyday without any rest your muscles wouldn’t have time to grow properly you would get extremely small results. Id be happy if someone put up a video showing the effects of doing 100 push ups every second day and on the other day doing 100 sit ups. and on the last day of the week not doing any training. this would maximize results.

  • I think I may have misunderstood how to do the math, can someone clarify for me? Here’s how I did it:

    I did 8 reps the first testing day:
    So 8 * 0.10= 0.8
    So then I rounded it up to 1, but then I was only doing 9 pushups for the variation for the first block. It didn’t make sense to me. But then I typed in 8+150% in Google and it gave me 20.

    The second equation and result makes more sense to me, but I’m not sure why. Can someone please explain? Please don’t come for me, I was really bad at math in high school and the second I could stop taking it, I did.

  • I’m about 224lbs and I completed this about a week ago (lats still not recovered), but went from 7 pull-ups to 8 pull-ups. My amount in 5 minutes stayed consistent, and the last days 21 testing day was less than my normal 5 mins and max:(
    My lats hurt a lot for the last 7 or 8 days what warm-ups and cool down things can we do for this?

  • I’m 51 and I thought I’d give this a go. Managed 12 reps in one set and 33 reps in the 5 minute AMRAP. I’m interested to see how much I improve.

  • I did the whole thing these are my results: (went from 11 to 15 in one set)

    Test 1  (30 juni) 
    11 good quality  pull-ups   

    2 min rest

    26 pull-ups in 5 min

    38 pull-ups total 

    Dag 2: double chin ups, 140% pull-ups

     22 Chin ups 

     14 pull-ups 

    Dag 3: double comandor pull-ups, 150% pull-ups 

    22 comandor pull-ups 

    16 pull-ups 

    Dag 4 scapula engaged hang, 160% pull-ups 

    1 minut 22 sec scapula engaged hang

    18 pull-ups 

     Dag 5 Test day: 

    11 pull-ups,

    29 pull-ups in 5 min 

    Total 40 

    Dag 6 
    22 chinups 

    14 pull-ups 
    Dag 7 

    22 commander pull-ups 

    16 pull-ups 
    Dag 8 

    Scapula engaged hang 1 minuut 33 second 

    19 pull-ups

    Dag 9. Test day

    Max 1 set: 12 

    2 minuten rust 

    27 pull-ups in 5 minuten 
    39 total 

    Dag 10 
     double chinups 24 chinups 

    140% pull-ups 17 pull-ups 
    Day 11
    Double commando pull-ups  (24)

    150% pull-ups  (18)

    Dag 12 
    Scapula engaged hang, 160% pull-ups

     Scapula 1 mintut 11 seconde, maar heb gister 2 minuten normaal gehangen 
    19 pull-ups 
    Dag 13  test day 

    12 pull-ups in 1 set 

    2 minuten rust 

    29 pull-ups 
    41 total
    Dag 14 double chinups 

    22 chinups

    17 pull-ups 

    Dag 15 

    Double commander pull-ups (24)

    150% pull-ups 18 pull-ups

    Dag 16
    Scapula engaged hang 

    1 min 40 sec 

    160% pull-ups 

    19 pull-ups 
    Dag 17 test day

    Max pull-ups: 13

    2 minuten rest 

    Pull-ups in 5 minuts: 29 

    Total 42 

    Dag 18 
    Double chinups: 26

    140% 18 pull-ups 
    Dag 19 

    Double commando pull-ups (26) 

    150% pull-ups (20)

    Day 20 

    Scapula engaged hang 1 min 45 sec 

    160% pull-ups 21
    Dag 21

    38 pull-ups in 5 minuten 

    36 of 31 gehaald 

    Dag 22 

    Max pull-ups in 1 set: 15 

    2 min rust 

    Max in 5 minuten: 31 

    46 Total

    I had 3 or 4 rest days, and did the pullups challenge everytime before my workouts. So did it in 25 days or so.

  • FIRST MONTH

    1ST DAY = 20 PUSHUP MAX(NORMAL)
    ×1.5=30 pushup
    2nd day = 20 diamond pushup
    +10% max=22(normal)
    3rd day = 20 pike pushup
    +20%max =24(normal)
    4rth day = 20 opp knee to elbow pushup
    +30%max =26(normal)

    5TH DAY = 22 PUSHUP MAX(NORMAL)
    ×1.5=33
    6th day = 22 plank walk ups
    +10% max =24(normal)
    7th day = 22 rocking horse pushup
    +20% max =26(normal)
    8th day = 22 crucifix pushup
    +30% max =28(normal)

    9TH DAY = 26 PUSHUP MAX(NORMAL)
    ×1.5=39
    10th day = 26 Cobra pushup
    +10% max =28(normal)
    11th day = 26 Power pushaways
    +20% max =30(normal)
    12th day = 26 Step through pushups
    +30% max =32(normal)

    13TH DAY = 28 PUSHUP MAX(NORMAL)
    ×1.5=42
    14th day = 28 Hover Plyo pushup
    +10% max =30(normal)
    15th day = 28 Frog Pushup
    +20% max =32(normal)
    16th day = 28 Prowler Pushup
    +30% max =34(normal)

    17TH DAY = 28 PUSHUP MAX(NORMAL)
    ×1.5=42
    18th day = 28 Stagger-plyo pushup
    +10% max =30(normal)
    19th day = 28 Divebomber pushup
    +20% max =32(normal)
    20th day = 28 Pendulum pushup
    +30% max =34(normal)

    21TH DAY = 40 PUSHUP MAX
    THANK YOU SO MUCH JEFF
    .
    ON MY SECOND MONTH NOW

  • Good morning Athlean-X family, here in Virginia. I would like to thank you in advance for all your hard work you put in to educate us. Ive been a fan for over two years everything has been dead on when it came to the information you’ve provided.

    Moreover, I thought I would try this regime. I have been a indifferent head space during this pandemic but it HAS NOT stopped my drive to obtain the goals I have set out for myself, i.e working out those things have been closed, reopened and closed again. haha.

    Day 1 Test was a success, and yes it was a test. If I am being transparent, I maxed out at 50 (military style) and realized that had to maximize that by 1.5 and almost regretted it. But you know what, I said to myself (by far my favorite saying) “Its not how you start, but how you finish”. Grinder style pushups allowed me to fully attack every muscle in my body to reach my 75, and though it took me almost 30 minutes (muscle fatigue) I pushed thru allowing myself to still keep atleast one hand on the floor and not going to my knees. My character was tested and I passed; for myself. There is definitely an animal inside of me. Thank you again. I long to post the results at the end.

    P.s. I will post everyday for the next 21 Days or until this Regime is completed. See you tomorrow.

  • Day 1: 16 pull ups
    27 done in 5 minutes
    Total for Day 21: 43

    Day 2: complete
    Day 3: complete
    Day 4: complete
    Scap pull hang 50s, a bit worried I could have done more

    Day 5. Complete
    Still 16 pull ups

    Day 6. Complete

    Day 7. Complete

    Day 8. Complete
    60 seconds hang

    Day 9. Managed to do 17 altough I strugled a bit. Anyway, a small progress but still a progress, and I was still a bit tired cause I only waited about an hour after the push up test.
    Unfortunatly the number of pull ups in 5 minutes decreased by 3…

    Day 10. Complete

    Day 11. Complete

    Day 12.
    69 seconds

    Day 13. Failed
    Only did 15

    Day 14. Complete

    Day 5. Today I quit this programe.

    I didn’t really get the benefits, most likely because I do all sorts of other trainings as well so I’m never rested enough to see the benefits.

    Maybe I’ll try it again sometime, maybe during a time when I won’t have so much time so just trying to up my pull up count will be most of what I will be able to do with my training time.

  • For all those who say fake, where the problem exactly, its easy you do push ups, u get shaped, i did push ups for two months and i got the same results, its depends on the way you do it, and the way u eat.

  • I can do 30. Does that mean I’ll be able to do 45-60 in 22 days? My goal is able to do the same amount of pull ups as my max push-ups which is 116 consecutive pushups no arch rest.

    Edit: Went from 2 pull ups to 30 within a year of Gtg and weighted training

  • Hello, here a Question; Is rest/pause the same as “grinder style”? or rest/pause refers to that you are allowed to put your knees on the floor and literally stop for a few second and then continue with your push-ups

  • Jeff: Do you want to be able to do more push ups???

    Me: yes

    Jeff: Okay, here’s what you gotta do…*explains the whole video*, and that’ll be one soul.

    Me: Thankwhat?

    Jeff: This process costs your soul. Don’t worry, it’ll slowly siphon away as you do everything I told you to.

  • Gonna start this today:

    Day 1:
    Test day total: 9
    To failure: 3

    Day 5:
    To failure: 4
    Test day max: 11

    Day 9:
    To failure: 6
    Test day total: 15

  • Pretty effective program. Got my pullups from 10 up to 17. Not quite double, but my form is a lot better and a lot more efficient. Highly recommend!

  • back for the second month of push ups after giving my chest a break to focus on shoulders this time adding a weighted pack to at least hit my old numbers or get higher with more weight.

  • Impossible. Most people could maybe start off at 10-20 a day.Try 3 months, and that is with a healthy diet and a gradual ramp up in your exercise program. All you will do i hurt yourself trying to do to much to fast.To get 6 pack abs, your percentage body fat for a male is 6-7%. The average out of shape guy can no way get to this done less than 3 months.

  • Can somebody explain what Rest/pause here means? Can we take both of our hands off the ground or not? How long can we rest between pushup intervals while doing rest/pause?

  • Second attempt (Failed first attempt due to lack of consistency, could do 8 consecutive reps on day 1):

    Block 1: (1.4x Improvement)
    Day 1: 11 Consecutive Pull-ups
    Day 2: 16 Chin ups, 12 Pull-ups
    Day 3: 16 Commando Pull-ups, 11 Pull-ups
    Day 4: 3×30 sec Scap Pull hangs, 12 Pull-ups
    Rest Day

    Block 2: (1.1x Improvement)
    Day 5: 12 Consecutive Pull-ups, 20 AMRAP
    Day 6: 24 Chin-ups, 12 Pull-ups
    Day 7: 24 Commando Pull-ups, 12 Pull-ups
    Day 8: 3×30 sec Scap Pull hangs, 12 Pull-ups

    Block 3:
    Day 9: 10 Consecutive Pull-ups, 23 AMRAP (The drop in pull-ups possibly caused by stricter form)
    Day 10: 20 Chin-ups, 14 Pull-ups
    Day 11: 20 Commando Pull-ups, 15 Pull-ups
    Day 12: 100, 50, 30 sec Scap Pull hangs,
    16 Pull-ups

    Block 4: (1.1x Improvement)
    Day 13: 11 Consecutive Pull-ups, 20 AMRAP

  • I’m a believer this works bc when I first started this I was at 30 and this is my second time throughout the workouts and I started at 50 for my unbroken so I can’t wait for my 3rd time through

  • Wanna get some real gains in 21 days? Just replace pushups with dips, add pike pushups, keep pullups. But the catch is do them all weighted so that you can do no more than 5-6 reps in a set, 4-5 sets 2 min rest. Important pushing to the max and beyond, each session do at least one extra rep in at least 1 set. Do these sessions once every 4 days to allow full recovery (joints, ligaments, tendons take time). So, only 6 training sessions, but your results will be much better. You will gain strength, lean muscle and a good carry over to endurance. The reason is hormonal stress good thing in this case.

  • NEW “FAST ACTION” Q&A Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  • Yesterday I did 90 tricep press ups, and today I did 100 wide arm ones (it took multiple sessions throughout both days). The problem I now have is that I find it hard to lift my arms up above chest height, and my so called long head only feels like half a head if that and is concentrated nearer my elbows, and it feels tight and real sore on both arms. My front delts are sore too, and so are my upper lats and wrists. Is this normal? Should I have a rest day or do more press ups tomorrow? Are there any good streches that will help?

  • I did this program together with the 22 day pull up program and got the following results. Pushups went from 26 to 37. That’s a 42% increase. Pull ups went from 5 to 7. That’s 40%. If I ever do this again I’ll probably add a rest day before every test day making this a 27 day program.

  • Well guys, I can’t show a photo os me, but let me tell you that i started the challenge, i passed 22 days already, but i did push ups only 1 way, for me all was a testing days, im not lying, my chest i bigger and cut, also my abs are awesome, I didn’t do it the way he showed, but definitely it works, im 50 yrs old, oh man i feel so strong, i started with 20 push ups, ended 50 3 times and set of 25 resting 20 sec. ending doing over 300 push ups, God is my witness, i can wear tide shirts now Lol! Take the challenge and do it, see your self in a mirror and motivate yourself to be in better shape. My name is Gabriel, i hope my testimony help you guys to motivate, remember im 50 yrs old, God Bless!

  • It kinda makes sense in a way because in order for you to make 100 push ups a day you have to do a lot push ups before like LOTS, it took me months to acomplish 50 push ups non stop

  • Ok, I’m on day 20. Went from 20 push ups to 35, and my techinque is WAY better!! Also my chest is harder and stronger, but since I have a little bit of fat, it does not show yet. I’m burning it with diet

  • I went from 33 to 35 push ups in a row lol. I did miss 3 days in total but I picked up where I left off. I was also doing this, the 22 day abs and the 22 day pull up challenge at the same time though, so maybe I was overtraining? Idk, but I’m a bit disappoint I didn’t increase my max further. Maybe it’s because I’m not a beginner? Could somebody with a good amount of knowledge on the subject give me some tips/answers please?

  • Completed the push up challenge, now started this with 7 pull ups and 14 in 5 minutes.
    Day 2: 14 chin ups 10 pull ups
    (warmed down 23 push ups)
    Day 3: 14/11
    Day 4: 1 min hang/12 pull ups
    Day 5 Test: 8/16
    Day 6: 16/12
    Day 7: 1.15 min/13
    Day 8 Test: 9 pull up/18 in 5
    Day 9: 18/13
    Day 10: 18/14
    Day 11: Hang 1.08min (ledge was wet lost grip) 15 pull up
    Day 12: Test 10/ 21 in 5 min
    Day 13: 20/14
    Day 14: 21/15

  • I’am french and i have 14 years old everyday i do 170 push up in 4-5 min you are no strong and is not a really challenge (sorry m’y english is so bad because i’am french)

  • I’m currently on day 20 of this challenge. What I’ve noticed the most is that my back has definitely gotten stronger. I started off with 6 pull ups, and I have so far only gotten to 8 in a row, but those 8 have much better technique, and much more stability. When looking in the mirror, there is a definite growth of muscle in my upper back, and my biceps and chest have gotten stronger too.

    I made sure to watch the other athlean x videos on pull up technique (I believe there’s at least 2 other videos). A few tips that come to mind are: focus on gripping with your pinkies because your other fingers will follow, keep your body (abs and legs and butt) hard to minimize power leakage, squeeze your chest during the raise, put your elbows forward (not to the side), and try to pull chest to bar not just chin above bar.

    One thing I was worried about was hypertrophy of the muscles (overuse), but that has not happened for me. This isn’t the only workout I have been doing (also playing basketball and doing a body-weight hiit style workout once a week), but I have been able to keep this workout going without missing a day. I had a few tough days where I had to deal with ripped calluses, but it’s possible to work through that pain. If you are going to do this workout, I recommend not skipping a day as you go. There will be a noticeable difference for sure.

  • Hey guys, I tried this challenge and I wanted to post my results as a somewhat more advanced trainer/workout person. For some context I have been working out for over 20 years and I also have experience as a rock climber so I already have a fairly high pullup baseline. Obviously with the virus I haven’t been going to the gym, but I have been doing pullups somewhat, so I thought I would try this challenge to see how it goes.

    Day 1 baseline:
    18 pullups

    5 min AMRAP: 26

    Total: 44

    Max hang = 120 seconds

    Test day 2:

    20 pullups

    5 min AMRAP: 30

    Total: 50

    Max hang = 130 seconds

    Test day 3:

    21 pullups

    5 min AMRAP: 33

    Total: 54

    Max hang = 140 seconds

    Test day 4:

    22 pullups

    5 min AMRAP: 32

    Total: 54

    Max hang = 150 seconds

    Test day 5:

    23 pullups

    5 min AMRAP: 34

    Total: 57

    Max hang = 160 seconds

    Final test 1

    44 in 5 minutes I did it barely, 1 second left made it to 44.

    Final test 2

    24 max pullups

    Overall this is a good challenge I went from 18 to 24 max in 1 set, I would suggest for newcomers that are maybe doing some other stuff to add a rest day between each block to help recover. Towards the end I had to add a day or two in because I was also doing other workout stuff, but maybe you wouldn’t need to if this is all you did, but I am happy with the results, good luck to you!

  • 1st testday10 in a single set.
    2nd testday18 in a single set.
    3rd testday21rep in a single set.(today I beat my little brother in pushup for the first time)
    4th testday30rep in a single set.

  • Jeff this is a 22 days chest workout with no rest, didn’t you say that that muscles grow while resting? will u get a bigger chest with this routine or just increased the number of push ups?

  • Honestly, he probably didn’t need to workout at all to get those results. He could have just taken the two picture the same day with one normal and one flexing. It’s all about lighting, position, warming up and shaving that chest! =)

  • What do you do if the only place ypu can work put has a slippery ass floor so your hands slip while you’re doing grinder pushups and ypuve already done almost thrice your max pushups in one set repeatedly trying to finish the grinder pushup set

  • Good job man, may Isuggest if you want to gain a bit more mass, slow down the negative portion of the rep because most muscle damage occurs on the negative or ecentric portion of the rep just a tip.

    Doing the same for myself as I’m bulking, keeping that core push up + pull up bodyweight reps high.

  • Day 1 I was only able to crack 9 pushups,yesterday was Day 22 I was able to do 42
    I remember going through the comments,making sure Jeff was authentic.
    HE IS!
    Thank you Jeff.

  • Samet abi sende önceden azda olsa skolyoz var mıydı? Varsa nasıl düzelttin. Bende 9 derece skolyoz var biraz moral bozucu bir şey. Cevaplarsan sevinirim. Seviliyorsunuz, iyi günler:)

  • Hi all, please forgive the moronic questions but I want to make sure I do this right….

    When Jeff says “rest / pause” fashion for the variation push-ups, does he mean “grinder style” or actually stopping, getting out of exercise pose, having a brief breather and trying again?

    When he says “stop 2-3 reps shy of failure” for the variation push-ups, presumably that is when he advises you implement the “rest/pause” method, rather than suggesting that you just stop completely at that point?

    Sorry, long day so my brain is fried! Thanks for your help.

  • I had tried a pull-up and overhead press routine and recently started pull-up and push-up routine.. Most people say its the shoulders that gives v taper along with lats
    .but IDK why the push-up pull-up routine is better than pull-up overhead press routine.

  • Day 4 in the books and those “Opp knee to elbow” push ups were great. Didn’t know what i was expecting to do with that exercise but just to push it out to the max and tapped out at (20) but came back after those 2 minutes to do a strong 65 equaling (85). All and all I feel better, I wasn’t fatigue as I thought I would have been. On that I’m eating one BIG meal a day and drinking Skinny Greens as a dietary supplement. Triceps are still sore but I see the bulge coming from the arm. I’m all for it.

  • Day 1: 13 regular, 17 grinder (which I know is less than 1.5*13):(
    Day 2: 13 diamond push up, 13 standard (both rest pause) (forgot to do + 10% in standard)
    Day 3: 13 Pike push ( could barely do it due to weak shoulder mobility) + 15 standard (both rest pause)
    Day 4: (could not do)
    Day 4: 13 opposite knee to elbow + 17 standard (+30%) (both rest pause)
    Day 5: 17 regular, 16 grinder (just could not do it:( ) 
    Day 6: 17 plank, regular 18 (+10%)( rest pause )
    Day 7: 17 rocking horse(don’t think I did the form properly), regular (22 rest pause) (17 + 20%)

  • The programme worked! I did it over 25 days as the last few days were intense on my forearms but went from 6 reps max to 12 rep max in 25 days! Cheers Jeff

  • Afternoon. Back again with Day 3 workout complete and boy do I feel good. Arms feel full and tight at the same time. These Pike push ups seem liked they activated/targeted a new muscle, back and shoulders so it felt. I was able to pull out (30). That, followed by the 2 minute rest and the combo of test day push ups (50) + 10% had me doing 90. So less push ups then the previous two days but different targeted muscle.

    Overall, I feel great and look forward to tomorrows workout where the push ups seem to get a little more intricate. I am excited and look forward to the remaining 19 days. See you soon.

  • cycle 1: from 8 to 12 hollow body pus. cycle 2: from 7 to 11 with a 10 lb weight vest. Tested hollow body midway with no vest and got max 14. started cycle 3 today: 5 Lsit PUs and plan to do all the supplemental exercised Lsit too.

  • Anyone seeing this I will update when done if you all comment to remind me
    Day 1: I did 23 waited 2 minutes and could not lift my body past 7 pushups

  • Here is my progress for the past 17 days: test day 1: 30 push ups, test day 2: 38 push ups, test day 3: 39 push ups, test day 4: 40 push ups, test day 5: 41 push ups. I got 5 days left to finish the challenge, and I definitely see some medium gains on my chest. But I think I could’ve gained more mass resting between days allowing my muscles to heal. I’ll make an update later on this week when I finish it. Edit: today is day 22 for me and I did 45 push ups unbroken, which was my initial 30 push ups + 50%. The whole challenge was good and I did see gains on my chest. Really good ���� I motivate you all to do it. ��

  • Aight I’m going to share my progress, so I started at around 19-20 push-ups as my max in the start and I finished the program today and I recorded 37 as my max. This is definitely working out xD. I know my gains will start to reduce now going higher, but I’m gonna try to see if I can hit 55. Something else I did, when I found the push ups too easy to do I put in like 5 lbs weights in a backpack and did it along with it.

  • Tell you what my max push up are 150. With that max rep I was not able to follow the math of this program. However modified to all push-up variation and it worked just as well.

  • Day 1: 5 till failure and 10 in 5 minutes. I’ll update in day 11 and 22! Hope to improve these numbers Wonder what would happen if I did this with a 15 pound plate on my back

  • Elbow and forearm injuries has limited my ability to lift weights so decided to take this challenge on. Old right shoulder injury created some weakness in low traps and serratus muscles so tried doing the pushups in a more “hollow body” position to hit those weak areas including my core. My test day results went as follows: 16,20,24,28,29,30. On final test day I dropped to 25. My goal was to double but fell short. Visually I noticed my chest filled out a bit more with some thickening. My rib cage looks and feels wider maybe due to the serratus activation through this push up. Shoulder press is more stable with no more upper trap spasms. Overall I’m happy with the results. My performance did slow down throughout the 22 days and the last 3 days I felt chest and shoulder fatigue. Maybe a day off every cycle might help. I think Jeff goes with the 22 days to make it a habit and avoid lost momentum. No explanation for drop at the end sometimes we have a bad day. I would not recommend the hollow body pushups for most people if you are doing the contest unless you have a reason. The range on these pushups at the bottom is less than the pushups demonstrated by Jeff. I will try the test again in 2 days to see if I jump back up to 30. Overall I believe this is a good way to develop some chest muscle. I found the dive bomber pushups with chest close to ground to be killers! Stay strong.

  • Jeff, can I combine this with the 22 days of bigger chest? Maybe pushup in the morning and pullup in the evening? What are your thoughts?

  • Didn’t work for me unfortunately… started at a laughable 10 reps, ended at the same laughable rep max… and at least to my reckoning I followed all instructions pretty good, though I could’ve messed something up, who knows, but the fact that I wasn’t able to increase my reps by even 2 or 3 really bummed me out.

    The max reps in under 5 minutes did increase though, so there’s that at least I guess, imma go for another Xero run, then rest a week after that’s over and try this thing once more, and if it doesn’t work at all again I’ll just give up.

  • Great videos dude
    I challenge my dad to do 20 push-ups a day for 365 days in 365 DIFFERENT locations
    If you get a chance have a look they are hilarious especially day 20 when he nearly
    Broke his neck ��������������

  • Guys would it be a good idea to do this challeng while doing other workouts which envolve pullups, inverted rows, bb rows, etc? Wouldnt that be too taxing on those muscles? I really didnt want to stop my training routines but I would love to try this challenge… Any ideas would be amazing!

  • Lets say i did 10 to failure and 18 on those five minutes, so 28 total for the day.
    Question: If on the second day i have to do twice the amount of reps i did to failure the first day. Is it 20 or 56? thanks.

  • Here are my numbers:
    20
    26
    29
    30
    31
    32
    35

    I started pretty low but hit the goal. So excited. I may take a week or two break and start the cycle all over again.

  • No rest days for the duration of this program? Im just wondering, does anybody know how i can incorporate this with my current 6 day push pull legs routine? Thanks in advance!

  • Just me that couldn’t do the grinder style reps?? I had to go down on my knees to be able to do it and it took me like 6 or 7 minutes to go through it. Please tell me that I’m not alone…:)

  • Hi. Guys
    OPEN Challenge Open Challenge
    MY YOUNGER BRO 17 year old have done 30 chest to bar Pullups and 120 pushups in 5 min. Who will do it who wanna accept my challenge check full video link below.
    https://youtu.be/dBaGL9khHd0

  • The basics seem to always work. There’s a reason people always return to the basics, no matter what new trends are going on….because the basics are best.

  • So, while I do this 22-day journey, should I also be doing shoulders, triceps, and back&biceps? Or is that too much stress on my upper-body?

  • Sooo,…started at 42 Ended up only being able to to 60 at the end…and that was really tough. Not exactly perfectly “unbroken” but I never came out of the pushup position. Lol

  • I’ve always struggled with pull-ups having extra long arms and being heavy, not to mention having fallen way out of shape but Jeff did it!
    I started at 1 single pull-up and 3 during my 5 minute AMRAP and progressed to 7 straight pull-ups and 21 in my final 5 minute AMRAP!
    Huge improvement and excited to see where I can go from here!

  • Hey Jeff just wanted to say a massive thanks for this workout!!! Needed to improve my P/Us quickly and this took me from 7 15 in a month. I’d be interested in your view on working in rest with this. During the initial period, I went from 7 to 13 on Day 22’s test. But 3 days later, after a little rest before kicking off another cycle, I started Day 1 at 15 reps! I’ll be interested to see how this scales after another round, but hoping to get to 20-22.

  • I believed him, bcs we have watch the video. It’s could be real ��

    1 Man => 15 Days => 100 Push Up
    LOOKS LIKE THAT.
    1 Man => 365 Days => 100 Push Up
    ?

    ( ?= Run, Forrest, Run! ) ��

  • I increased my pullup strength from 6 to 15 in 4 weeks just doing it once a week. Is there any point in starting this challenge or is it only suited for beginners? I doubt It’ll double my numbers.

  • Round 2.
    Day 1 40 pushups followed by 60 pushups
    Day 2 40 dimond cutter pushups followed by 44 standerd pushups had to break it up into 24,810,2 with like a 5 to 8 sec break in-between
    Day 3 40 like press push ups followed by 48 standerd pushups broken down into 22,8,10,8 with 5-10 secs between each set
    Day 4 40 knee to elbow followed by 52 pushups broken up into 20,10,10,8,4 with 5-8 sec between each rep
    Day 5 almost forgot to do these it’s 10pm 42 followed by 63 on knees pushups with sets of 20,20,10,13 with 5 seconds between each set NEVER GIVE UP EVEN IF YOU DONT WANT TO DO IT night guys and lady’s.

  • Day 1 Max consecutive: 9
    5 min: 18

    Day 2 Chin ups: 18
    Pull ups: 13

    Day 3 Commando: 18
    Pull ups: 14

    Day 4 Scap hang (s): 27
    Pull ups: 15

    Day 5: 9
    : 18

  • Honestly thank god for Jeff Cavalier. He’s an absolute genius. Started off only able to do 2 pull ups. Ended up with 10 pull ups to failure after the 22 days!! ��������

  • I don’t believe this, there’s no fucking way someone could go through this transformation in only 60 days with steroids, let alone doing it with only 100 push ups a day for 15 days naturally. 100% fake

  • expect your comments? knee on doesnt count. you kidding me. boy. your size body, if you do 200 push up every day, you can do more then 80 one time push up week later.. I can tell your just lazy ass,,

  • You can earn A big body but there should be needed calary so much like red meat i have earn my big body in 125days you should have to eat egg by not boiling and not frying daily 2 eggs mrng and night eggs gives us 46*/* protein it will grow our muscle fast lolo guys i don’t care u will follw my leage or not your choice guys..

  • that was poorly edited u can see the color difference in the abs and the rough cutout so sad why would u make a fake video on something like this suppose to inspire people not teach them too cheat there way out and edit a set of abs on them

  • My English isn’t great so i’m a bit confused, so i have 8 reps to failure, 22 in 5min (convenient right), is the rest of the program based on those 8 reps or the 30 total, or is the variation based on those 8 and the pullups based on the total? help me plz, cause i think i’m doing smt wrong here, been at it for 2 blocks now but start to get fatigued more and more every day, cause i’ve been doing both the variation and pull-ups based on that total number

  • Day 1 for me: 10 max, followed by 39 in the 5-min AMRAP; Day 21 5-min AMRAP= 50; Day 22: 16 max = Success!
    My wife also started on the same day. All of her pull-ups were banded, using the same band for the duration of the 22 days. Her Day 1: 3 max, followed by 17 in the 5-min AMRAP; Day 21 5-min AMRAP = 42(!); Day 22: 12(!) max
    I considered myself in reasonably good pull-up shape at the beginning, whereas my wife was definitely a beginner and the results showed that. We’re going start another 22-day effort in a week or so to see what happens. She’ll start with a lesser band next time.

  • QUESTION: is the percentages all based on the first test on test day? Might seem obvious but I just want to make sure. So like 40% of your max in one go? Or 40% of your 5 min max?

  • Good job bro I’ve been doing push ups and pull ups for years now. Got a video out were I did 60 pull ups on a soccer goal and 100 push ups in under 5 minutes

  • I’ve seen a couple of these 22 day challenges and have started the pullup 22 day challenge. Do people train these 22 days straight with no rest days? I generally have one day off in every 7. Am a newbie at this type of exercising having done most of my past workouts on rowing and cycling and don’t know much about gyms and callisthenics.

  • Day 1.
    Failed to complete the grinder style…trust in my own will power going down…

    Day 2.
    Complete…failed the grinder again

    Day 3.
    Done. Grinders failed but I did better this time.

    Day 4.
    Done. The recomended type of push up was a bit weird so I hope I didn’t screw up too bad
    The grinder was incomplete again but I think there is improvement.

    Day 5.
    The max total in 1 set grew but I felt more tired while trying it.
    Also failed the grinder

    Day 6.
    Complete.
    The grinders are better than at the beggining, I hope they’ll keep getting better.

    Day 7.
    Complete
    It was brought to my attention that the grinder is done only on test days soooo I guess that’s one “wasted week”.
    Well let’s hope it doesn’t matter so much

    Day 8. Complete

    Day 9. HORAY I did 44, in fact I was a afraid of not countimg extra so it might be 46. Nonetheles it’s a progress of 3.
    The grinder still failed though..

    Day 10. Complete

    Day 11. Complete

    Day 12. Complete

    Day 13. Complete
    The new max is 49…the fact that I need to take 2 seconds breaks sometimes worries me though

    Day 14. Complete

    Day 15. Complete

    Day 16. Complete

    Day 17. Complete
    The new max is 50, small change from the last one, bit still a nice progress.

    Day 18.

  • This is fake. I do 100 push ups in the morning and 100 push ups in the evening as four sets of 25 push ups and it’s been like 13 days now but the change is not that big. My chest and arms did swell up a bit but not that much of a difference.

    P.S. Before anyone says I’m doing it wrong, I’m not, I know the difference between wrong push ups and proper push ups cuz my instructor keeps an eye on me.

  • This definitely works, the first testing day I did 30 pushups and now my chest is looking bigger, my arms look more defined AND i did 45 pushups in day 7

  • ¿So when doing chin ups or any other exercise on training days, me must rest only 10 sec to keep going? ¿How do you do to not reach failure with so little rest?

  • Diet and training is the start. Now for free let me just give you this gym bag and protein mix cut with baby powder… don’t think about that last part. What size shirt you wear? So I can write you down for a six month platinum gym membership right?

  • Tbf some people have crazy genes I have a friend who would look like that if he did 200 push ups a day for 30 he doesn’t do anything and he is already really toned

  • At my first testing day I got 4 consecutive pullups. By day 22 I got to 15 consecutive pull-ups. That literally means I almost doubled my pull up max TWO TIMES. Jeff you saved me man I owe you a lot.
    Extra gains in the forearm,back, and I had a better form by the end of day 22. I strongly recommend doing this routine

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  • I went from 13 to 15 pull ups in a row lol. I did miss 3 days in total but I picked up where I left off. I was also doing this, the 22 day abs and the 22 day push up challenge at the same time though, so maybe I was overtraining? Idk, but I’m a bit disappoint I didn’t increase my max further. Maybe it’s because I’m not a beginner? Could somebody with a good amount of knowledge on the subject give me some tips/answers please?

  • Went from 30 to 50 on the first run and now I’m on the 2nd run going 60+ but it’s starting get hard and long doing over 120 pushups in like 10 min. My hands and elbows hurt like hell! But when you can see improvement everyday it is quite motivating:)!

  • Hey,

    We own VT ( https://www.facebook.com/VT) with over 27 million viewers and we’d love to feature your video on the most suitable channels and websites that Jungle Creations own. We’d link all the credit back to you (watermark if video is uploaded to Snapchat).

    Let us know if this is OK and feel free to email us at [email protected] junglecreations.com

    Thanks!