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Full Body Hypertrophy

A smart full-body circuit blending rings and dumbbells to build muscle endurance and reinforce solid movement patterns. Expect a satisfying burn as you flow through compound lifts and targeted accessories — all dialed to 70% volume so you finish strong and recovered.

Created by

jokn

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Hip Circle

2 sets × 20s, 20s

Inchworm

2 sets × 5 reps, 5 reps

Ring Row

2 sets × 8 reps, 8 reps

Circuit A — Full Body Compounds

Ring Row

3 sets × 10 reps, 10 reps, 10 reps

Squat (Goblet) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Push-Up - Rings

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Romanian) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Circuit B — Upper Accessories

2 circuits

Face Pull - Rings

1 set × 12 reps

Lateral Raise - Dumbbell

1 set × 12 reps

2 circuits

Ring Curl - Rings

1 set × 10 reps

Triceps Kickback - Dumbbell

1 set × 12 reps

Circuit C — Lower Accessories

2 circuits

Step-Up - Dumbbell

1 set × 10 reps

Deadlift (Stiff-Legged) - Dumbbell

1 set × 12 reps

2 circuits

Inverted Row Hold

1 set × 20s

Farmer Carry - Dumbbell

1 set × 30s

Cool Down

Child's Pose

1 set × 40s

Chest Doorway Stretch

1 set × 30s

Standing Single-Leg Hamstring Stretch

1 set × 30s

Seated Spinal Twist Stretch

1 set × 30s