Conquer the Push-Up in 6 Weeks

Simon Le Couilliard ExPhys

General Fitness, Strength & Conditioning
Coach
Simon Le Couilliard

Do any of these sound like you? You follow all these home programs that include push ups but you don't know a suitable regression to help you improve? You go to these group classes and the trainer or coach says "if you can't do full push ups just do them on your knees"? You have always set a goal each year to be able to do full push ups but don't know where to start? You keep getting stronger but you still can't do a full push up and get frustrated?

This "add on" program is for you

By dedicating just 15-20 minutes, 3 times per week, to this program, you will witness remarkable improvements in your push-up abilities. Consistency is key, especially when it comes to bodyweight exercises like push-ups, pull-ups, planks, and dips.

Upon completion, you'll gain not only the confidence to accomplish full push-ups but also the knowledge to incorporate diverse push-up variations into your routine, guaranteeing continued progress. Additionally, the program includes plank variations as I believe they go hand in hand with push ups in order to reinforce your ability to support your bodyweight and providing resilience, strength, and stability—essential elements for mastering full push-ups.

$15
Get Conquer the Push-Up in 6 Weeks
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Amplified Strength & Functional Fitness
By mastering push-ups and planks, you'll develop a solid foundation of strength that translates into real-life functional fitness. Feel the empowering effects of increased upper body, core, and total body strength as you effortlessly tackle everyday activities and enjoy a more active lifestyle.
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Increased Muscle Endurance
Regular push-ups and planks improve muscular endurance, allowing you to perform more repetitions and hold positions for longer durations.
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Enhanced Stability and Core Strength
Push-ups and planks engage your core muscles, strengthening your stability and promoting better posture. Also improved balance, reduced risk of injuries, and increased overall body stability. Whether you're an athlete or simply seeking better functional movement, our program will help you achieve greater stability and control.
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Optimal Performance in Daily Life
Mastering push-ups and planks unlocks a new level of physical prowess, allowing you to perform daily tasks with ease and confidence. Experience the joy of effortlessly carrying groceries, playing with your kids, or participating in recreational activities. Our program equips you with the strength and endurance needed for optimal performance in all aspects of life.
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Suitable For Everyone
Whether you're a beginner starting from scratch or an experienced fitness enthusiast looking to conquer full push-ups, our program is designed to accommodate all abilities.
Features
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Programming 3 days per week
'Add-on' Program to your current training with a focus specifically on improving your push ups
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Exercise Video Guidance
All exercise demos available
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Keep track of your training and results
Equipment
Recommended
Bands or Cable // Dumbbells // Bench
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Sample Week
Week 1 of 6-week program
Sunday

A

Wall Push Up

B

Plank - Elbows & Knees

C

Choice Tricep Exercise

Tuesday
Eccentric Day

A

Wall Push Up

B

Plank - Elbows & Knees

C

Choice Tricep Exercise

Thursday
Isometric Day

A

Wall Push Up + Hold

B

Plank - Elbows & Knees

C

Choice Tricep Exercise

Coach
More from Simon Le Couilliard ExPhys
coach-avatar Simon Le Couilliard

I have over 10yrs experience in Strength & Conditioning and Exercise Rehabilitation working with athletes from Juniors to Olympians and everyday people. My passion is now working with everyday people who are injured, busted up or just need a program that works for them. This program is tried on tested on many everyday people who have always struggled with push ups and didn't know where to start

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Reach New Heights: Start with Push-Ups!

Experience the satisfaction and confidence of being able to do multiple full push-ups and let it propel you towards greater fitness achievements. Our program will guide you every step of the way.

Get Conquer the Push-Up in 6 Weeks
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FAQs
What equipment do I need?
The majority of the program is done on the floor except weeks 1-3 there are some wall and incline push ups so all you need is a wall and something lower can be elevated barbell or a chair/table. For the tricep accessory work through program this can be done with bands / cables / dbs / bench
Who is the program for?
I have written this program for all beginner and fitness enthusiasts who struggle with push ups after seeing first hand many clients who come to me unable to do a push up I have developed this program that forces you to regress your movement in order to progress for the long term!
Do I stop my other exercise or programs?
No this is designed as an add on to your current program or training. However I would say if you do have some big upper body sessions maybe reduce these slightly if performing this program on the same day
Conquer the Push-Up in 6 Weeks
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