The goal of this challenge is to build pushup strength, endurance, and form over one week. On Day 1, perform 3 sets of 15 pushups, resting 60 seconds between each set, and finish with a 30-second plank if you choose. On Day 2, complete 4 sets of 20 pushups with only 45 seconds of rest, focusing on controlled lowering. On Day 3, alternate variations with 3 sets of 15 wide-grip pushups and 3 sets of 15 close-grip pushups, resting 45 to 60 seconds between sets. On Day 4, increase your volume with 5 sets of 20 pushups and add 10 incline pushups for extra chest activation. On Day 5, work on explosive strength by performing 4 sets of 15 plyometric or clap pushups, followed by 2 sets of maximum standard pushups. On Day 6, challenge yourself with 3 sets of 30 pushups, holding a plank for one minute after each set. Finally, on Day 7, test your progress by completing 50 pushups for time, then, after a brief rest, perform as many pushups as possible in two minutes.