Evil Russian Push-Up Program

Garage Development

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About this app

This program will help you to get notifications on time then you need to do specific number of Push-Ups using Evil Russian “Hit the Deck” program. You will not need to set reminders then to do it, just do whatever you do and wait for notifications. Also this program helps to see your gain from exercise.

More about Evil Russian Program:
Before the bench press was a twinkle in some early powerlifter's eye, the push up was the true measure of a person. A hundred separated the men from the boys; the women from the girls. Still does. How will you rate?

Pretty good if you follow this program.

All right, so you're not planning to join the marines- your loss, their gain- so why should you bother giving me a hundred? Because, if you train the right way, this push-up drill will fill out your pecs, delts & tri's faster than a jarhead recruit can clean a latrine with his toothbrush.

The evil Russian’s “hit the deck” program:


WEEK 1

Mon: 100% test, relative intensity (RI) 30% Set frequency (SF) 60 min
Tues: RI 50% SF 60 min
Wed: RI 60% SF 45 min
Thurs: RI 25% SF 60 min
Fri: RI 45% SF 30 min
Sat: RI 40% SF 60 min
Sun: RI 20% SF 90 min

WEEK 2

Mon: 100% test RI 35% SF 45min
Tues: RI 55% SF 20 min
Wed: RI 30% SF 15 min
Thurs: RI 65% SF 60min
Fri: RI 35% SF 45 min
Sat: RI 45% SF 60 min
Sun: RI 25% SF120 min

WEEK 3

Mon: 100% test


The program outlined in the chart above is self-explanatory. Just drop & give me a specified percentage of your last personal best at given time intervals throughout the day. For instance, if you managed 50 push-ups on your test, do 25 on the day that calls for 50% relative intensity. On Mondays, test yourself for one set & do east sets for the rest of the day. You are going to love the constant pump!

Ratings and reviews

I'm familiar with the Evil Russian Push-Up Routine from the web and in the past I just set a recurring timer for the day's push-up times. I was excited when I saw this app was available. Towards the end of the first day, the notifications started going off randomly throughout the hour. Then when I started day #2, I adjusted the default start time to 8am and now notifications aren't working at all. I rebooted my Pixel 2 and they're still not working. It's going to be tough to continue using this app if it doesn't let me know when to do push ups!! It would also be nice to have the ability to customize the notification. The current notification sound is too short and for those in the office, being able to make it vibrate might help out when you don't want everyone to know it's push up time.

Doesn't keep correct time. Can't seem to look back at the actually programming percentages. Doesn't keep accurate tally. Notifications were fine during the day, but now, that I get a screen saying "come back tomorrow", the app is alerting me every 17 min even though ive finished the day. This is just the first 12hrs of using this app. Great idea. Love the program. Going back to pen, paper and seeing my own alarms. Thanks anyway!

The app is simple and clean, the notifications are a little bit broken but work most of the time. This was a fun challenge, some days are incredibly tough, and some very easy. The program does work if you put in the effort, I measured 1 and a half inches bigger around my chest, and 1/2 inch bigger on my biceps on the final day. The increase is probably temporary swelling, but who knows. In the end I feel stronger!

What's new

Fixed minor bugs