Push-up pyramid generator
Pick a rep target and the generator turns it into a ladder. The math is friendly: a full pyramid from 1 up to n and back down totals n², so 1→10→1 is exactly 100 push-ups. An up ladder from 1 to n totals n(n+1)/2 — 1→10 is 55.
Both shapes below come with a per-set plan and rest hints. Copy the one you like and spread it across your day.
How it's calculated
Full pyramid: sets of 1, 2, 3 … up to a peak, then back down. Total = peak². The generator picks the peak whose square lands closest to your target.
Up ladder: sets of 1, 2, 3 … up to a peak, then stop. Total = peak × (peak + 1) / 2. Gentler finish, roughly half the volume of a full pyramid with the same peak.
Rest hints: 30 seconds after small sets, 45–60 seconds near the peak. These are habit-friendly defaults, not sports science — resting longer never invalidates the pyramid. If a target doesn't divide evenly, the generator says by how much the plan misses and suggests a bonus set.
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Keep reading
Prefer nudges over browser tabs?
Pyup turns this into a habit: it pings you for movement breaks and walks you up a push-up pyramid, one small set at a time. Free on iPhone and Mac.
Get Pyup on the App Store