Each day consists of a total number of reps. You split the total into manageable sets but there is a twist - before every set you have to do 5 push-ups. It doesn't matter how many sets you split the total into if you break and rest, it counts as a full set and before your next go you have to do 5 push-ups. Every 4th day is an easy day with only 100 punches in total for the day. Each punch counts as a rep.