Challenge Push-Up Evolution 30 – Bodyweight Program PDF
30 days to transform your strength
I'm Pierluigi Sanpietro , founder of PLG Workout . I created this Challenge based on my direct experience in bodyweight and weight training , combining passion and study of advanced methodologies.
The Push-Up Evolution 30 Challenge is not a simple workout plan: it is a progressive path that will guide you day after day to improve functional strength , muscular endurance and joint stability , thanks to a scientific method based on progressive overload and variation of stimuli .
Program structure
The route is divided into 3 phases of 10 days each , with increasing difficulty:
- Phase 1 (days 1-10): Building a solid foundation with interval protocols and technical variations.
- Phase 2 (days 11-20): Intensification with high-volume methods (GVT, Gironda 8x8), increasing density patterns, and explosive/isometric work.
- Phase 3 (days 21-30): Peak progression with Tabata, Rest-Pause, Stripping, and unilateral variations to maximize strength and endurance.
What you will find in the Challenge
- Complete Challenge in PDF (30 days of progressive workouts)
- Detailed description of the exercises , with images and technical explanations
- Guide to training techniques used in the protocols (Tabata, EMOM, Rest-Pause and many others)
- Practical advice on managing recovery and individual adjustments
The available variants
🔹 Beginner
Perfect for those starting from scratch or wanting to get back into training. Accessible and progressive workouts, focusing on technique, posture, and consistency.
🔹 Intermediate
Designed for those with push-up experience. Includes volume-increasing protocols, new variations, and intensification methods.
🔹 Advanced
The most challenging level, with advanced techniques like GVT, Rest-Pause, and unilateral variations. Ideal for those who want to push themselves beyond their limits.
🔹 Woman
A program designed specifically for women, with safe progressions aimed at toning the arms, shoulders and core.
The main benefits
- Functional hypertrophy of pectorals, triceps and deltoids
- Increased strength endurance with high density protocols
- Improving neuromuscular coordination with unilateral variations
- Strengthening scapular and core stability
- Increased metabolic efficiency and cardiovascular endurance
Safety and adaptability
Every program I create is designed to be flexible and safe . The Challenge is suitable for different levels, with the possibility of adapting repetitions and times.
In case of fatigue, it is also possible to follow it on alternate days.
Particular attention is paid to the health of the shoulders, elbows and wrists : in case of joint problems, I recommend evaluating the most suitable variants with a professional.
Why choose my Challenge
Push-Up Evolution 30 was born from my personal experience and years of training, study, and experimentation. You won't find a generic program, but a path built with method, passion, and attention to detail.
With PLG Workout I want to offer you a concrete, motivating and transformative workout: a tool to challenge your limits and grow day after day.
👉 Take the challenge now: choose the variation that's right for you and start your journey with the Push-Up Evolution 30 Challenge.
- Digital products: available immediately after payment with a direct download link. No shipping costs.
- Physical products: Tracked shipping in 3–7 business days in Italy, 7–15 in Europe. Costs calculated at checkout.
- Digital products: non-refundable once the download has started, as required by the Consumer Code.
- Physical products: returns possible within 14 days of delivery, with refund issued after verifying the integrity of the product.
