Platesmith

First Push-up (3 day)

From the wall to the floor: incline push-ups that get lower each week until a full push-up arrives, with rows, squats and core so the program is complete on its own.

  • Beginner
  • 3 days a week
  • About 30 min
  • Bodyweight
  • Get stronger

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

Coming soon toiPhone Coming soon toAndroid

How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Day A

ExerciseSets × reps
Incline Push-up4 × 8-15
Inverted Row3 × 6-12
Bodyweight Squat3 × 12-20
Plank3 × 20-45s

Day B

ExerciseSets × reps
Kneeling Push-up4 × 6-12
Glute Bridge3 × 12-20
Reverse Lunge3 × 8-12
Dead Bug3 × 6-10

Day C

ExerciseSets × reps
Incline Push-up3 × 8-15
Push-up3 × 1-5
Inverted Row3 × 6-12
Bird Dog3 × 8-10

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.