Beginner Strength

Your first strict pull-up, your first ring dip, and ten clean push-ups.

What you get

Thirty-six sessions, three a week for twelve weeks, each written out in full with sets, reps, tempo, rest and how to make it lighter. A day-one test that sets your tiers so every session is written for you. An exercise library with demo videos. The full programme as a PDF. Yours for good, including updates.

Before you start

• Nothing but a good attitude
• Zero pull-ups and zero dips is fine

What you'll need

• Pull-up bar, or a rack
• Gymnastic rings you can set low and high
• Resistance bands: thick, medium, light
• A bench or a box

You'll get more out of it with:

• Dumbbells
• A lat pulldown and a cable machine
• A barbell and a bench

Every main lift has a gym alternative and a bar, rings and bands alternative, so you're never stuck.

Where you finish

• 1 strict pull-up, overhand
• 1 strict ring dip, rings to shoulders
• 10 clean push-ups, chest to floor