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Calisteniapp / Advanced hypertrophy with rings

Advanced hypertrophy with rings: your step-by-step plan.

Due to the success of the training program with rings, we have decided to create a second, slightly more advanced version for those who want to continue improving. The work is distributed in 8 phases over 23 weeks, although the actual duration will be set by your rate of progress. This program has been carried out with the advice of @jringsgravity_workout.

Available in Calisteniapp for iOS and Android.

Explore my path
Advanced hypertrophy with rings

Objective

Achieve notable muscle development in the upper body using advanced ring exercises.

Frequence
See program guidance
First session duration
31 min
Program
23 estimated weeks

01 / Requirements

Required prerequisites

  • × 5 Neutral pull-ups on rings
  • × 10 Neutral dips on rings
  • × 15 Neutral push-ups on rings

Necessary equipment

For this program you will need Rings. Leave room to practise the movements.

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 1–2Master the basics

    What you will practise

    In this phase we focus on the basic exercises to make sure you move with confidence before progressing to more complicated movements. The goal is for you to build a solid foundation of strength, control, and stability on rings, which is essential to truly make the most of the following phases. Here you begin to develop the main upper-body pulling and pushing patterns, with special emphasis on the lats, chest, shoulders, biceps, triceps, and core muscles.

  2. Week 3–5Basic progressions I

    What you will practise

    In this phase we will continue working with the basic exercises, but with greater intensity. Progression no longer depends only on doing more, but on doing it with greater technical demand: L positions appear, there is more false grip control, and the support work becomes more challenging. All of this increases the involvement of the core, hip flexors, and shoulder stabilizing muscles, while you continue building strength in pushing and pulling movements.

  3. Week 6–8Basic progressions II

    What you will practise

    In this phase we will add new exercises, some of them more difficult. In addition, we will continue working with basic exercises: you should never forget the basics. The difference is that now you begin linking movement patterns and demanding more specific strength in complex ranges, especially in the pulling chain and in deep pushing work on rings. The work falls heavily on the lats, teres major, biceps, chest, anterior deltoids, and core, with a growing demand for scapular stability.

  4. Week 9–11Compensating to advance I

    What you will practise

    In this phase, as in the previous ones, we will increase the intensity of the exercises. In addition, we will begin unilateral work. This type of exercise is very interesting because it helps train the muscles in a balanced way, preventing one side from dominating over the other and reducing imbalances that later limit progress. Here the emphasis is especially on unilateral pulling, asymmetrical pushing, and core stability against unwanted rotation.

  5. Week 12–14Compensating to advance II

    What you will practise

    Things are getting interesting. You are now entering a part of the program where unilateral strength and preparation for more complex movements begin to come together. As usual, we will continue increasing the difficulty of the exercises, but now with a clearer focus on transfer: you do not only want to gain muscle mass, but to turn that mass into useful, controlled strength on the rings. The work continues to place a heavy load on the back, chest, shoulders, and arms, with increasing involvement of the core and scapular stability.

  6. Week 15–17Prince of the rings

    What you will practise

    In this phase we will begin to integrate combinations of exercises such as the ring muscle up. It can already be said that you have a fairly advanced level in ring exercises, and now the goal is for that strength to be expressed in linked, powerful, and technically clean movements. The program remains focused on upper-body hypertrophy, but the coordination demand increases greatly, especially in the transition between pulling and pushing patterns.

  7. Week 18–20King of the rings

    What you will practise

    In this phase we will continue increasing intensity and difficulty. In addition, we will incorporate more complex exercises into the main routine, so you must pay very close attention to correct technique in every rep. It is no longer just about being strong on rings, but about being efficient and precise in advanced movements. The combination of explosive pulls, deep pushes, and demanding positions makes the lats, chest, deltoids, biceps, triceps, and all the stabilizing muscles of the shoulder and scapula work very intensely.

  8. Week 21–23Master of the rings

    What you will practise

    We have reached the final phase. By completing it, you will have developed a very high level of strength, muscle mass, and control on rings, enough to sustain complex exercises that link several types of movement. You have reached a point where progress is usually slower than in previous phases, so take your time and focus on refining execution. Here explosive pulls, unilateral pushing, wide-range chest work, and very demanding patterns for the shoulders, arms, and core are combined.

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 Advanced 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 31 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.

  • It is designed to be done twice a week, with an extra routine in case you want to do a 3rd session.
  • Use rest times in between, between one minute and two 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 Advanced 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?

It is advisable to have an intermediate level to start, so ideally you have already become familiar with the basic ring exercises (push-ups, dips, rows and pull-ups) or have done the intermediate version of the program available in the app.

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 “Advanced hypertrophy with rings” in Programs. If you already have the app, open the program directly.

I have the app: open Advanced hypertrophy with rings
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