If you’ve already mastered bodyweight pushup training, and you’re now looking to build serious strength while also ensuring the rest of your body isn’t neglected, then this 3-week, full-body program is exactly what you need.
Designed by the coaching team at Sharpe Athletic, this plan helps you push past pushup plateaus, while training all major movement patterns for balanced, sustainable results.
Whether you’re a beginner ready to level up, or someone coming back to the gym after time off, this program offers the structure and progression you need.
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Program Overview–
Duration: 3 weeks
Frequency: 2 full-body workouts per week
Equipment Needed**: Dumbbells, barbell, cables, benches, basic gym setup
Goal: Improve upper body pressing strength, build total-body muscle and control
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Who This Program Is For?
Want to improve upper body pushing strength without skipping leg day?
Prefer structured, time-efficient full-body workouts?
Train in a gym and want guidance from experienced coaches?
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Weekly Format–
Each week includes:
Day 1- Push-Biased Full Body (Strength Emphasis)
Day 2- Full Body (Volume + Control)
Thus, this format allows time to recover between sessions while still building strength, lean muscle, and movement quality.
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Week 1
Day 1 – Push-Biased Full Body
Feet-Elevated Pushups – 3×8–10 @RPE 7
Trap Bar Deadlift – 3×5
Dumbbell Incline Press – 3×10
Lat Pulldown (wide grip) – 3×10
Dumbbell Split Squat – 3×8/leg
Standing Cable Pallof Press – 3×12/side
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Day 2 – Full Body Volume
Goblet Squat – 3×10
Tempo Pushups (3-1-3) – 3×AMRAP
Cable Seated Row – 3×12
Dumbbell Romanian Deadlift – 3×10
Overhead Dumbbell Carry (20m/side) – 2 sets
Bird Dog or Dead Bug – 3×8/side
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Week 2
Day 1 – Push-Biased Full Body
Weighted Pushups (vest or plate) – 3×6–8
Hack Squat or Barbell Front Squat – 3×8
Barbell Overhead Press – 3×6
Pull-Up or Assisted Pull-Up – 3×AMRAP
Standing Cable Hip Abduction – 3×15/leg
Hanging Leg Raises – 3×10
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Day 2 – Full Body Volume
Barbell Glute Bridge or Hip Thrust – 3×10
Incline Pushups (tempo or banded) – 3×AMRAP
Chest-Supported Dumbbell Row – 3×12
Walking Lunges (DB or BW) – 3×10/leg
Cable Lateral Raise – 2×15
Side Plank with Reach-Through – 2×8/side
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Week 3
Day 1 – Push-Biased Full Body
Weighted Pushups (increased load) – 3×8
Safety Bar Squat or Back Squat – 3×6
Dumbbell Bench Press – 3×8
Chin-Ups (weighted or assisted) – 3×6–8
Leg Extension – 2×15
Cable Pallof Hold (ISO) – 3×20s/side
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Day 2 – Full Body Volume
Trap Bar Romanian Deadlift – 3×10
Band-Resisted or Archer Pushups – 3×AMRAP
Single Arm Dumbbell Row – 3×10/side
Step-Ups (knee-height box) – 3×10/leg
Prone Trap Raise or Face Pulls – 2×15
Plank with Shoulder Taps – 3×30s
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Coaching Tips for Best Results
Prioritise form over load on pushup training variations.
Track your reps and RPE to ensure steady progression.
Take 60–90 sec rest between accessory sets and up to 2–3 mins for big lifts.
Include 5–10 minutes of dynamic warm-up before each session.
Recovery days are training too, aim for 7–9 hours sleep and light movement on off days.
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📍 Train With Us at Sharpe Athletic, Fitzroy
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