Chef RushFor those seeking an upper-body-focused, high-density routine
For those who want a hybrid training plan combining bodyweight and weights
For those who can commit to a consistent daily training routine
Inspired by Chef Andre Rush’s legendary discipline, this program blends military grit with proven bodybuilding principles. While Chef Rush is famous for his daily 2,000 push-ups, this routine adapts that mindset into a sustainable PPL format. Each day includes push-ups to failure combined with targeted hypertrophy work, promoting both mental toughness and muscular development.
Program Roadmap
This is a 7-day push-up-based program. Participants perform push-ups to failure every day and rotate focus areas using a PPL (Push-Pull-Legs) format: • Day 1: Chest + Max Push-Ups • Day 2: Arms (Biceps & Triceps) + Max Push-Ups • Day 3: Legs + Max Push-Ups • Day 4: Back + Max Push-Ups • Day 5: Shoulders + Max Push-Ups • Day 6: Full Body + Max Push-Ups • Day 7: Active Recovery + Light Push-Ups or Rest This weekly cycle builds resilience and muscular endurance while supporting hypertrophy.
ChestChest
ArmsChestChest
LegsChest
BackChestIf you consistently fail to complete sets, repeat the same weekly cycle until strength improves.
Hi! I'm Chef Rush, former White House chef and U.S. Army Master Sergeant. I’m known for doing 2,222 push-ups every day to raise awareness for veteran suicide prevention. I believe discipline and consistency build true strength.
