How many pushups should I do a day to get ripped?
Typically, you give the body 48 hours of rest before doing similar resistance exercises or weight training, so the body has time to recover and grow stronger. That is why many workout routines offer upper body exercises on Monday-Wednesday-Friday and lower body exercises Tuesday-Thursday.
Some workouts even give up to 72 hours of rest before repeating the same exercises. But Boot Camp in every branch has used pushups as a daily exercise either in organized PT or punishment for not conforming to regulations, usually improving results. Throughout the years of experiencing military training either as a student or instructor, I noticed people were typically stronger in pushups by the end of training.
On Odd Days
Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are already on a program. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25 … it’s your choice how you get to 200).
On Even Days
Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.
If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day.
Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14, give yourself the pushup test (one or two minutes depending on your PFT). I would not recommend this workout more than once every six months, since it rather challenging on the same muscle groups repeatedly.
There are three main types of pushups you can do to break up the monotony: “regular” pushups, “wide” pushups, and triceps pushups.
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