Bodyweight Exercise Progression Calculator
Stuck at the same number of reps? This bodyweight progression calculator builds a week-by-week push up progression, pull up, dip, squat, or pike push up plan from your current max reps — including exactly when you'll unlock harder variations like weighted pull ups or diamond push ups.
Push Ups
Your week-by-week progression plan
| Week | Sets × Reps | Total Reps | Notes |
|---|
Log every session in Sleet to track reps over time and see your progression play out.
Push Up Progression Calculator and Beyond — How It Works
Bodyweight training stalls when the same sets × reps get repeated week after week with no plan to increase the challenge. This calculator sets a starting volume based on your current max reps and goal, then increases reps per set gradually across your chosen timeframe so every week is a small, achievable step forward.
Strength vs. Endurance vs. Target-Based Progression
Building strength uses fewer reps per set (roughly half your max) with more rest, prioritising strict form and control — this is the path to harder variations like one-arm push ups. Building endurance uses higher reps per set with less rest, building toward higher total volume. Hitting a specific target rep count interpolates evenly between your current max and your goal over the weeks you have available.
When to Unlock a Harder Variation
Progressing to a harder variation too early risks poor form and injury. This calculator flags when your plan crosses the general rep thresholds for common progressions — for example 20 push ups before diamond push ups, or 8 strict pull ups before adding weight — so you know when it's a good time to level up.
Bodyweight Progression — Frequently Asked Questions
How do I progress push ups week by week?
Start from roughly half your current max reps for quality sets, then add 1–2 reps per set each week while keeping strict form. This calculator builds that plan automatically.
How many reps before I can do a one-arm push up or weighted pull up?
General thresholds: ~20 push ups before diamond push ups, 8 strict pull ups before adding weight, 15 dips before weighting, 40 bodyweight squats before Bulgarian split squats, and 15 pike push ups before elevating your feet.
How often should I train bodyweight exercises to progress?
2–4 sessions per week per exercise, with at least one rest day between sessions targeting the same muscle group.
Should I train bodyweight exercises for strength or endurance?
Strength training uses fewer, higher-quality reps with more rest to build power and control. Endurance training uses higher reps with less rest to build muscular stamina.
Track Every Rep With Sleet
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