wikiHow Beginner Push-Up Exercise Plan Week 1: Day 1: 2 sets of 5 wall push-ups Day 2: Rest Day 3: 2 sets of 6 wall push-ups Day 4: Rest Day 5: 2 sets of 7 wall push-ups Day 6: Rest Day 7: 2 sets of 8 wall push-ups Week 2: Day 1: Rest Day 2: 3 sets of 5 incline push-ups Day 3: Rest Day 4: 3 sets of 6 incline push-ups Day 5: Rest Day 6: 3 sets of 7 incline push-ups Day 7: Rest Week 3: Day 1: Rest Day 2: 3 sets of 8 incline push-ups Day 3: Rest Day 4: 3 sets of 9 incline push-ups Day 5: Rest Day 6: 3 sets of 10 incline push-ups Day 7: Rest Week 4: Day 1: Rest Day 2: 3 sets of 5 knee push-ups Day 3: Rest Day 4: 3 sets of 6 knee push-ups Day 5: Rest Day 6: 3 sets of 7 knee push-ups Day 7: Rest Week 5: Day 1: Rest Day 2: 3 sets of 8 knee push-ups Day 3: Rest Day 4: 3 sets of 9 knee push-ups Day 5: Rest Day 6: 3 sets of 10 knee push-ups Day 7: Rest Week 6: Day 1: Rest Day 2: 3 sets of 5 full push-ups Day 3: Rest Day 4: 3 sets of 6 full push-ups Day 5: Rest Day 6: 3 sets of 7 full push-ups Day 7: Rest Week 7: Day 1: Rest Day 2: 3 sets of 8 full push-ups Day 3: Rest Day 4: 3 sets of 9 full push-ups Day 5: Rest Day 6: 3 sets of 10 full push-ups Day 7: Rest Remember to warm up before each workout with some light cardio or stretching, and to rest for at least a day between workouts to allow your muscles to recover. As you progress, increase the number of repetitions or sets, or try adding variations like diamond push-ups or push-up with shoulder taps to continue challenging yourself. Page