Use this progressive matrix of moves to strip fat and pack on muscle with the power of press-ups.

Colorado-based calisthenics coach Matt Schifferle, the brains behind bodyweight brand Red Delta Project, created the following programme to supplement your regular routine.

Record your reps for the timed and rep press-up tests to track your progress each week.

The 4-Week Press-Up Programme For Muscle & Fat Loss | Men's Fitness

Photography: Getty Images

WEEK 1

Monday:

  • Timed press-up test – 1 min AMRAP (as many reps as possible)

Tuesday:

  • Slow and controlled press-ups
  • Each rep 3 secs down, 1 sec pause at the bottom, 2 secs up
  • Repeat for a total of 25 reps
  • Repeat for 1 or 2 more sets

Wednesday:

  • Rest

Thursday:

  • Power press-ups
  • 5 sets of 5-10 reps, pushing up as hard as possible on each rep (essentially jumping with your arms)

Friday:

  • Press-up to failure test – AMRAP 1 straight set to failure

Weekend:

  • Rest

WEEK 2

Monday:

  • Timed press-up test – 2 mins AMRAP

Tuesday:

  • Slow and controlled press-ups
  • Each rep 3 secs down, 2 sec pause at the bottom, 2 secs up for a total of 20 reps
  • Repeat for 1 or 2 more sets

Wednesday:

  • Rest

Thursday:

  • Power press-ups
  • 4 sets of 6-12 reps, pushing up as hard as possible on each rep

Friday:

  • Press-up to failure test – AMRAP 1 straight set to failure

Weekend:

  • Rest

WEEK 3

Monday:

  • Timed press-up test – 3 mins AMRAP

Tuesday:

  • Slow and controlled press-ups
  • Each rep 3 secs down, 3 sec pause at the bottom, 3 secs up for a total of 18 reps
  • Repeat for 1 or 2 more sets

Wednesday:

  • Rest

Thursday:

  • Power press-ups
  • 3 sets of 7-15 reps, pushing up as hard as possible on each rep

Friday:

  • Press-up to failure test – AMRAP 1 straight set to failure

Weekend:

  • Rest

WEEK 4

Monday: 

  • Timed press-up test – 4 mins AMRAP

Tuesday:

  • Iso-dynamic workout
  • Do press-ups for 15 secs, then hold the bottom position for 15 secs, followed by 1-2 more sets of reps for 15 secs.
  • Repeat 3 more times

Wednesday:

  • Rest

Thursday:

  • Power press-ups
  • 3 sets of 9 reps, pushing up as hard as possible on each rep
  • Repeat for 1 or 2 more sets

Friday:

  • Press-up to failure test – AMRAP 1 straight set to failure

Weekend:

  • Rest
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