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Full Body Hypertrophy

Build serious full-body strength using gymnastic rings for constant muscle tension and stability. Expect controlled, purposeful movement that locks in your form before the volume ramps up in later weeks.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Ring Support Hold

2 sets × 20s, 20s

Main Circuit – Compound Lifts

Push-Up - Rings

3 sets × 9 reps, 9 reps, 9 reps

Ring Row

3 sets × 9 reps, 9 reps, 9 reps

Split Squat (Bulgarian)

3 sets × 9 reps, 9 reps, 9 reps

Dip - Rings

3 sets × 8 reps, 8 reps, 8 reps

Accessory Supersets

2 circuits

Ring Curl - Rings

1 set × 11 reps

Ring Tricep Extension - Rings

1 set × 11 reps

2 circuits

Glute Bridge

1 set × 11 reps

Pike Push-Up

1 set × 10 reps

Core Finisher

Leg Tuck

2 sets × 10 reps, 10 reps

Plank

2 sets × 30s, 30s

Cool Down

Child's Pose

1 set × 45s

Chest Stretch

1 set × 40s

Hip Flexor Stretch

1 set × 40s

Lat Stretch

1 set × 40s