Intermediate Strength

One pull-up to five. One ring dip to five. And the first pieces of a muscle-up.

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

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

What you'll need

• Pull-up bar, or a rack
• Gymnastic rings you can set low and high
• Resistance bands: medium and light
• A bench or a box
• Something to add 5 kg: a weighted vest, a dip belt, or a dumbbell between the feet

You'll get more out of it with:

• Dumbbells and a barbell
• A cable machine
• Parallel bars or two boxes for the L-sit

Where you finish

• 5 strict pull-ups, overhand
• 5 strict ring dips, rings to shoulders
• 10-second false-grip hang

Not at the entry point yet? Beginner Strength gets you there.