One
basic starting point could simply be push - ups, pull - ups and
squats, let's say 3 times a week, each performed for 3 sets with as many reps as you can do with good
form.
For example, if your goal is to increase your
squat, you will have to study about
basic maximal strength training principles (such as strength training parameters, tempo, progressive loading, etc) and specific principles (such us
squat form, breathing, hip and ankle flexibility, etc.).