Build Muscle with the Perfect Pushup Workout

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Fit first lieutenant practices push-ups.
Having recently scored his 11th consecutive perfect fitness assessment score, 1st Lt. Nicholas Ruiz, executive officer with the 50th Mission Support Group, practices push-ups at the outdoor running track at Schriever Air Force Base, Colorado, June 12, 2018. (Tech. Sgt. Wes Wright/U.S. Air Force photo)

One of the privileges of inventing the Perfect Pushup is hearing directly from users who have changed not only their bodies, but their lives, after they started pushing out push-ups. Here's what Taylor M. had to say: "I am 18 years old and got the Perfect Pushup about a year ago. My goal was to transform my body for the next step in my life, college. At first the objective was to be able to attract girls but after seeing the first results I achieved something greater. I learned determination, gained confidence, and was given a new positive outlook on life. (THE NEW AND IMPROVED) Taylor M."

Here's Taylor's workout. 

Workout cycle #1 (3 weeks)

Day 1: Chest and upper quad

Day 2: Biceps and hamstrings

Day 3: Shoulders, traps and low quad or ankle

Day 4: Triceps and calves

Day 5: Back, traps and abs

Workout cycle #2 (6 weeks)

Day 1: Chest

Day 2: Back

Day 3: Legs

Day 4: Arms

Day 5: Shoulders

It's very important to add a week off when muscles aren't recovering as well. Also, no two days would ever be the same. I alternated between two workout cycles. For one week for chest, I might do cable flies and save dumbbell flies for the next week. In a given month, none of my days are the same because I keep them each diverse.

The Perfect Pushup was such a great tool. I invented new exercises that gave even more diversity to my workout as well.

For cardio, I tried to run at least 3.8 miles usually 1-2 hours after lifting so I could rehydrate, reenergize and burn any extra lactic acid. I try to run 3.8 miles or more three or four times a week, depending how many soccer games I'm playing. A lot of research was done to make sure I got the most out of every workout.

Taylor M.

Alden Mills, creator of the Perfect Pushup, is CEO of Perfect Fitness, based in California. Mills went to the Naval Academy, where he went on to become a Navy SEAL. After retiring in 2000, he earned his MBA at Carnegie Mellon. His ultimate mission is to inspire everyone to pursue their own dreams. 

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