Your plan adapts to you
Three sessions a week, every other day, with a full rest before each milestone. Set targets scale off your personal record throughout the plan, so the work always fits where you actually are. Each phase ends with a milestone — a single max-effort unbroken set that measures how far you have come.
Phase 1
Foundation
Establish your baseline
A short base-building block to get your muscles used to the work and set an honest starting point.
Before adding volume, your body needs to adapt to pushing near its limit with good form. Max-effort sets and a controlled pyramid teach you to work under fatigue without grinding to collapse.
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A
Near-failure sets 90 sec rest between sets
Three sets taken close to failure — stop one or two reps short, not to collapse.
Working just shy of failure builds strength while leaving enough in the tank to keep your form clean and recover for the next session.
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B
Pyramid sets 90 sec rest between sets
Reps climb to a peak of about 40% of your max, then come back down the same way.
The pyramid lets you practice form under controlled fatigue without any single set being maximal — quality volume to reinforce the movement.
Milestone: 25 unbroken reps · pass 21 reps (85%)
Phase 2
Volume Loading
Build muscular endurance
Higher-volume work to build the muscular endurance you need for longer unbroken sets. Sessions alternate between straight sets and ladders.
Endurance comes from accumulating quality reps. Steady percentage-based sets and high-rep ladders push your total volume up week over week so your capacity climbs well past where you started.
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A
Straight sets 90 sec rest between sets
Five straight sets at roughly 65% of your current record, with full rest.
Five repeatable sets at a moderate percentage stack up real volume and train your muscles to keep producing reps deep into a session.
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B
Ladder 60 sec rest between sets
Reps climb rung by rung to a peak, then descend — many short sets with brief rest.
The short rest keeps total volume high without any one set burning you out, building the endurance base for longer unbroken efforts.
Milestone: 50 unbroken reps · pass 43 reps (85%)
Phase 3
Specificity & Endurance
Train near your ceiling
High-intensity work near your threshold, plus a new single-set effort that rehearses what a milestone feels like.
To go long unbroken you have to practice being near your limit. Near-max sets, a death-by progression, and a sustained single set sharpen your ceiling and prepare you mentally for the real attempt.
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A
Near-max sets 90 sec rest between sets
Three sets at about 85% of your current record — the hardest work in the plan.
Training right at the milestone threshold, three times over, is what pushes your unbroken capacity up toward the next target.
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B
Death by pushups 90 sec rest between sets
Start at one rep and add a rep each set until you can no longer hit the target. Your score is how far you get.
A built-in progression that always meets you where you are — it scales to your fitness and turns endurance work into a game.
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C
Sustained single set Single set, no rest
One unbroken set at about 85% of your record. No follow-up sets.
A low-stakes milestone rehearsal — same intensity, no pressure. Mental and physical practice for the real thing.
Milestone: 75 unbroken reps · pass 64 reps (85%)
Phase 4
Peak & Taper
Recover, then test
Volume drops sharply. The hard work is done — now you recover fully so you can express that fitness on the final attempt.
Fatigue hides fitness. A light taper lets your muscles recover and your true capacity show up on test day. Trust it — easy sessions now are what make 100 possible.
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A
Taper sets 90 sec rest between sets
Just two sets at about 60% of your record — light enough to feel almost easy.
Intentionally light. The taper sheds fatigue so your true capacity shows up on the final attempt.
Milestone: 100 unbroken reps · pass 100 reps
Milestones
Fall short of the passing threshold on a milestone and the app adds a recovery week before the next phase — you always keep progressing.
| Phase | Target | Pass |
|---|---|---|
| Phase 1 — Foundation | 25 unbroken | 21 reps (85%) |
| Phase 2 — Volume Loading | 50 unbroken | 43 reps (85%) |
| Phase 3 — Specificity & Endurance | 75 unbroken | 64 reps (85%) |
| Phase 4 — Peak & Taper | 100 unbroken | 100 reps |