This is a TDBJ battle-tested 12-week specialization plan for pushups and/or planks. Please keep in mind, you must first master the plank before you can master the pushup. Pick a pushup variation and follow BOOST YOUR REPS for dynamic strength training. Or pick a plank variation and follow BOOST YOUR HOLDS for isometric strength training. Various instructional exercise tutorials plus warmup/cooldown videos are also provided below for reference.
Be sure to do your dedicated strength training first when you're most fresh & focused before adding in another one of our TDBJ routines on the same day. You could also use the highly recommended EHOH (Every Hour On the Hour) or do your strength work on other/off days but please pay close attention to your recovery as any additional training on top of this plan will likely limit your overall performance GAINZ.
Ask any questions and please post your progress in the comments below!
PS- GROW YOUR CHEST AT HOME! Get my new book THE ULTIMATE PUSHUP GUIDE on Amazon as a kindle or paperback: https://amzn.to/3L2EJng
This training manual from BJ Gaddour, former Men’s Health fitness director & author of Your Body Is Your Barbell, will take your pushup game from ground-zero to super-hero!
Start with beginner drills like pushups on the knees and work your way to world class moves like single-arm, plyo & handstand pushups with his customized 5-level progression system (and top 66 pushup variations).
Plus the cutting-edge “Perfect Pushup Program” will deliver newbies their first perfect rep or help gym vets go from 10 to 20+ pushups in no time. Chisel your chest, carve up your core & build next-level upper body strength today!