Hypertrophy with rings

  • Objective

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

  • Beginner
  • Duration

  • 12 Weeks
  • Frequence

  • 3 Days
Hypertrophy with rings


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.

Must know

  • 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.

Required Material

  • Rings
  • Pull up bar


Being capable of doing:

  • 5 prone pull-ups
  • 12 dips

Phase 12 Weeks

Rings basics

Phase 22 Weeks

Adaptation to rings-specific work

Phase 32 Weeks

Basic ring specialization

Phase 43 Weeks

Intermediate rings specialization

Phase 53 Weeks

Advanced rings specialization

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