MANCHESTER OUTDOOR FITNESS
Push-Up Progress Plan
6 weeks to beat your score. At home, no kit, 3 × 20-minute sessions a week. One plan, 4 levels, so you start exactly where you are.
One-off £12 · instant PDF by email · all 4 levels included
What's inside
- A 6-week progressive plan: 3 sessions a week of about 20 minutes, every session written out with sets, reps and rest
- 4 levels in one plan, set by your own Day 0 self-test
- Easier and harder options for every session, so every rep stays in good form
- Form and technique cues with diagrams, plus common faults and how to fix them
- A deload in week 4 and a retest in week 6
- Test-day tips for anyone with a fitness test coming up
- A printable progress tracker for all 18 sessions
- A 21-page A4 PDF for your phone or printer, at home with no kit
4 levels. One plan.
Do the Day 0 self-test and start at the level that matches your score. When you retest in week 6 and move up a band, the next level is already in your plan.
- LEVEL 1BEGINNER0–9 push-ups
Wall, incline and knee push-ups up to your first strong full push-ups.
- LEVEL 2INTERMEDIATE10–24 push-ups
Percentage-based sets, tempo and variations to push past 25.
- LEVEL 3ADVANCED25–39 push-ups
Feet-elevated, archer and explosive push-ups, EMOMs and 2-minute AMRAPs.
- LEVEL 4TEST PREP40+ push-ups
Timed sets, cadence work and a mock test, trained to your service's current standard.
Look inside
Week 6: retest and see what changed
You test yourself on Day 0 and again in week 6, so you can see what the work has done. Week 4 is a lighter deload week on purpose: that's when your body catches up.
The printable tracker has a line for every session, with your variation, reps per set and effort, so you can see your progress in black and white.
After week 6, move up a level if you've reached the next band, or repeat your level with your new max.
Written by Graham, ex-military PTI
The plan is written by Graham from Manchester Outdoor Fitness, an ex-military PTI. Most MOF instructors, Graham included, are ex-military PTIs, and most of our ex-forces instructors are now serving firefighters. The push-up is a move we know inside out: we've taught it, tested it and been tested on it ourselves.
Who it's for
- Anyone who wants to know how to increase push-ups with a clear plan instead of random sets
- Complete beginners who can't do a full push-up yet
- Regular trainers stuck at the same number
- Forces, police and fire recruits who want to train push-ups for test conditions. Check your service's current standard and how it counts a rep, and train to that.
- Anyone training at home with no kit
Manchester Outdoor Fitness is independent. The plan isn't endorsed by, or affiliated with, any armed force, police force or fire and rescue service.
FAQ
Which level do I start at?
Do the Day 0 self-test in the plan: as many push-ups as you can in one go, with good form. 0–9 is Level 1 (Beginner), 10–24 is Level 2 (Intermediate), 25–39 is Level 3 (Advanced) and 40+ is Level 4 (Test prep). If you're between two levels, start at the lower one. All 4 levels are in the one plan, so you can move up when you're ready.
Do I need any kit?
No. You need a floor, a wall, a sturdy chair or the bottom stair, and a timer on your phone. Every session is done at home.
How long does each session take?
About 20 minutes, including a 5-minute warm-up and a 2-minute cool-down. There are 3 sessions a week for 6 weeks.
What format is it and how do I get it?
It's a 21-page A4 PDF that works on your phone or printed out. It's coming soon at £12. Once it's on sale, you'll pay securely by card and get the plan as an instant PDF by email straight after you buy.
I can't do a single push-up yet. Is it for me?
Yes. Level 1 starts with wall and incline push-ups and works up through knee push-ups to full push-ups from your toes.
Will it get me through my fitness test?
No plan can promise that, and we won't. The Test prep level trains your push-ups for test conditions, with timed sets, cadence work and a mock test, but every service sets its own standard and rules. Check your service's current standard and train to it. Results vary from person to person.
Who wrote it?
Graham, an ex-military PTI. Most Manchester Outdoor Fitness instructors, Graham included, are ex-military PTIs.
Can under-16s use it?
The plan is written for adults and teens aged 16 and over. If you're under 16, please only use it with a parent or guardian's OK.
Can I get a refund?
As it's an instant digital download, refunds aren't available once your PDF has been sent. If there's a problem with your file, drop us a message and we'll sort it.
Is this linked to the forces, police or fire service?
No. Manchester Outdoor Fitness is independent. The plan isn't endorsed by, or affiliated with, any armed force, police force or fire and rescue service.
The plan
£12
One PDF · all 4 levels · 6 weeks · at home, no kit
Not on sale yet. When it launches: secure card payment · instant PDF by email
General fitness guidance. Results vary, and no plan promises a test pass. If you're unsure whether exercise is right for you, check with your GP first.
Military precision Media © 2026 . Privacy Policy
