The 30-Day Pushup Challenge (With Daily Targets)

A 30-day pushup challenge is one of the best ways to build strength, form a workout habit, and see measurable progress — all without any equipment.

This plan starts easy and ramps up gradually. Rest days are built in because recovery is when your muscles actually grow. Follow it consistently and you'll be amazed at how much stronger you feel in a month.

Week 1: Build the Habit

The goal this week is consistency, not volume. Focus on perfect form every rep.

1. Day 1: 10 pushups
2. Day 2: 12 pushups
3. Day 3: 15 pushups
4. Day 4: Rest
5. Day 5: 18 pushups
6. Day 6: 20 pushups
7. Day 7: Rest

Week 2: Increase Volume

Now that you've built the habit, start pushing higher numbers. Break them into multiple sets if you need to.

1. Day 8: 25 pushups
2. Day 9: 30 pushups
3. Day 10: 35 pushups
4. Day 11: Rest
5. Day 12: 40 pushups
6. Day 13: 45 pushups
7. Day 14: Rest

Week 3: Push Harder

This is where it starts getting tough. Keep resting when the plan says — pushing through every rest day will slow your progress, not speed it up.

1. Day 15: 50 pushups
2. Day 16: 55 pushups
3. Day 17: 60 pushups
4. Day 18: Rest
5. Day 19: 65 pushups
6. Day 20: 70 pushups
7. Day 21: Rest

Week 4: Finish Strong

Final stretch. By now you should feel noticeably stronger. The last day is a max test — do as many as you can in one set.

1. Day 22: 75 pushups
2. Day 23: 80 pushups
3. Day 24: 85 pushups
4. Day 25: Rest
5. Day 26: 90 pushups
6. Day 27: 100 pushups
7. Day 28: Rest
8. Day 29: 100 pushups
9. Day 30: Max pushups in one set

How to Track It

Counting pushups manually gets tedious fast. DROP uses AI to automatically count every rep for you and logs your workouts so you can see your progress across the full 30 days. Start the challenge free — no download required.