Advanced hypertrophy with rings

  • Objective

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

  • Intermediate
  • Duration

  • 23 Weeks
  • Frequence

  • 3 Days
Advanced hypertrophy with rings


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.

Must know

  • 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.

Required Material

  • Rings
  • Pull up bar
  • Resistance band


Being capable of doing:

  • 5 neutral pull ups on rings
  • 10 neutral dips on rings
  • 15 neutral push ups on rings

Phase 12 Weeks

Master the basics

Phase 23 Weeks

Basic progressions I

Phase 33 Weeks

Basic progressions II

Phase 43 Weeks

Compensating to advance I

Phase 53 Weeks

Compensating to advance II

Phase 63 Weeks

Prince of the rings

Phase 73 Weeks

King of the rings

Phase 83 Weeks

Master of the rings

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