Calisthenics: a 4-week programme from zero

Train three days a week on non-consecutive days. Each session: push-ups, rows or negative pull-ups, squats and a plank.

Weeks 1–2

3 sets each, stop 2 reps before failure. Use incline push-ups and band-assisted pull-ups if needed.

Weeks 3–4

Add a set, slow the lowering phase to 3 seconds and try your first full pull-up.

Gear

A solid doorway or wall-mounted pull-up bar and a pair of parallettes are all you need to progress for months.