← Programs

Calisteniapp / Hypertrophy with rings

Hypertrophy with rings: your step-by-step plan.

The rings are an element that can contribute a lot to your training, whether it is to add difficulty, work complementary muscles or stabilizers in each exercise, make movements that cannot be done with a bar or give variety to your routine. This program has been carried out with the advice of @jringsgravity_workout.

Available in Calisteniapp for iOS and Android.

Explore my path
Hypertrophy with rings

Objective

Work the upper body muscles by learning a wide variety of ring exercises, performed with good technique.

Frequence
See program guidance
First session duration
25 min
Program
12 estimated weeks

01 / Requirements

Required prerequisites

  • × 5 Prone pull-ups
  • × 12 Dips

Necessary equipment

For this program you will need Rings.

02 / Program

Build your path.

Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.

  1. Week 1–2Rings basics

    What you will practise

    In this phase you will build the foundation of the program and adapt to the instability of the rings through the fundamental upper-body pushing and pulling patterns. The goal is for you to control movements such as Neutral pull-ups on rings, Neutral dips on rings, Neutral-grip row on rings, and Neutral push-ups on rings with good technique, learning to keep your shoulders stable and your body aligned at all times. In addition, the Neutral support position on rings will begin to develop scapular stability, elbow control, and core activation, all of which are essential for progressing safely in later phases.

  2. Week 3–4Adaptation to rings-specific work

    What you will practise

    In this phase you will begin adapting to more ring-specific work, incorporating one of their most characteristic features: hand rotation during the movement. Pull-ups with hand rotation on rings will teach you to coordinate pulling, grip, and joint stability, while Prone pull-ups on rings and Supine pull-ups on rings will expand your control through different working angles. All of this will especially strengthen the lats, biceps, forearms, and shoulder stabilizing muscles, while also improving your ability to move the rings without losing body position.

  3. Week 5–6Basic ring specialization

    What you will practise

    In this phase you will take an important step toward real ring specialization, expanding your repertoire with more technical and demanding variations. Exercises such as Bulgarian dips on rings, Bulgarian row on rings, and Push-ups with rotation on rings appear, increasing unilateral work, coordination between both sides of the body, and shoulder and scapular stability. Wide pull-ups with neutral turn is also introduced, which is very useful for improving pulling in different planes and learning to generate force while adapting your grip during the ascent.

  4. Week 7–9Intermediate rings specialization

    What you will practise

    In this phase you will consolidate an intermediate level of specialization, with a much greater presence of ring-specific movements in almost every session. Bulgarian pull-ups on rings, Bulgarian dips on rings, Bulgarian row on rings, and Bulgarian push-ups on rings clearly increase the demand on unilateral control, trunk stability, and coordination between pushing and pulling. This type of work forces the shoulders, chest, lats, biceps, triceps, and deep core musculature to work together more precisely to maintain the movement path and avoid compensations.

  5. Week 10–12Advanced rings specialization

    What you will practise

    In this phase you will move into advanced ring work, with more demanding progressions in terms of unilateral work, grip, and transition. Assisted one arm pull-ups on rings, Archer dips on rings, Archer row on rings, and Archer push-ups on rings will force you to produce force asymmetrically while keeping the body stable, which is excellent for developing hypertrophy and control at the same time. At this stage, it is no longer enough just to move: you need to master scapular position, execution tempo, and load distribution between both sides. In Assisted one arm pull-ups on rings, avoid rotating your body or shrugging the shoulder of the main arm; think about pulling the elbow down and keeping the trunk firm.

Estimated end of the plan

Choose a valid date to preview your plan.

This date reflects the planned duration, not a guaranteed date for completing Hypertrophy with rings. Your progress may take additional weeks.

03 / Calisteniapp

Your first session, step by step.

Here is the first session of the program, so you have a reference for how the sessions are structured.

Estimated duration of 25 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.

The exercises you will discover.

Every movement that appears at least once across the program.

Understand the reason behind each step.

  • With this program we will do a complete upper body workout on rings, starting with a very moderate difficulty and increasing the level continuously.
  • It is designed to work two days a week, with an extra routine in case you want to do a third day.
  • Use breaks between 1 minute and 2 and a half minutes, depending on how difficult you find the routine.

They train with Calisteniapp.

App reviews already published on our website. These are not specific to this program.

The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
Roberto Duarte
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
Maite Ruiz

From “one day” to your first session.

  1. Download Calisteniapp on your phone.

  2. Find Hypertrophy with rings and check its access options.

  3. Review the terms shown in the app and start the first phase.

If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.

Before you start.

Is it mandatory to do the reinforcement routine?

No, only if you want to add an extra day of training or if you notice that you are stuck and need extra work.

What rest times to use?

We recommend using intermediate breaks of between 1' to 2'30". If in any phase you find it difficult to advance and you feel stuck, you can try using longer rest times to try to complete it.

What requirements must I meet to be able to do this program?

As a requirement for this program, it is recommended that you be able to do pull-ups, dips and push-ups with ease.

Every step counts.

Start with preparation. Follow the path. Give your progress time.

Available in Calisteniapp for iOS and Android.

Your program continues in the app.

Download Calisteniapp and find “Hypertrophy with rings” in Programs. If you already have the app, open the program directly.

I have the app: open Hypertrophy with rings
App Store ↗Google Play ↗