Set the Standard: 4-Week Push-Up + Muscle Builder

Build capacity. Add muscle. Keep the promise you made to yourself.

Set the Standard by Tilmon Keaton is a 4-week training guide built around controlled reps, progressive strength work, and consistent effort. Start with a push-up baseline, follow a structured plan, and retest in Week 4 to measure your progress.

Inside the 12-page PDF

• Four weeks of progressive push-up and full-body strength programming.
• Weekly schedules with exercises, sets, reps, and recovery days.
• Push-up targets based on your starting capacity, with incline modifications and tempo work.
• Recovery and nutrition guidance to support your training.
• A four-week tracker to record workouts, baseline reps, and your final retest.

Equipment: Access to dumbbells, a bench, and gym equipment for cable and pulling exercises. This is not a push-up-only or equipment-free program.

Format: Digital PDF, 12 pages. No physical product.

Educational fitness programming, not individualized coaching or medical care. Results vary. Follow the guide's safety instructions and seek appropriate professional guidance if you have an injury, significant joint pain, or a medical condition.