Pushup Training Plan
The Complete Online Resource for PRT/PFA  Information and Your Physical Training Needs
* Remember: Do not start ANY workout unless you are physically able.  Check with your Doctor
before performing any of these exercises.
Week
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
One
10 x 3
rest
10 x 2
-
10 x 5
-
15 x 4
10 x 3
rest
10 x 2
-
Two
15 x 3
rest
15 x 2
-
15 x 5
-
20 x 4
15 x 3
rest
15 x 2
-
Three
20 x 3
rest
20 x 2
-
40 x 2
rest
40 x 1
-
MAX x 3
20 x 3
rest
20 x 2
-
Four
25 x 3
rest
25 x 2
-
25 x 5
-
30 x 4
25 x 3
rest
25 x 2
-
Five
30 x 3
rest
30 x 2
-
60 x 2
rest
60 x 1
-
35 x 4
30 x 3
rest
30 x 2
-
Six
35 x 3
rest
35 x 2
-
25 x 5
-
MAX x 3
35 x 3
rest
35 x 2
-
Following this training plan should give you a solid chest workout and base to score at least  a Good High on the
push-up portion of the PRT.

For example: Monday of week one, complete 3 sets of 10 push-ups, rest for 10 minutes and then complete 2 sets
of 10 push-ups.