Build functional muscle and master advanced skills with rings and bars.
Routines in this Program
Upper Body Push & Pull
Build serious upper body strength from the ground up with slow, controlled pull-ups and dips that fire every muscle fiber. This session is all about perfect form and mind-muscle connection — the foundation for big gains over the next 4 weeks.
Upper Body Push & Pull
Kick off your 28-day journey with a controlled, form-focused upper body session built around ring push-ups and band-assisted pull-ups. You'll build real strength and muscle with intentional movement — quality over quantity today!
Rest
A gentle active recovery day to keep your body moving and your joints feeling fresh — no sweat, no strain, just easy movement to help you bounce back stronger tomorrow.
Lower Body Power
Build serious leg strength and muscle with band-assisted squats and lunges — keeping form sharp and controlled in this foundation week. Expect a satisfying burn that sets you up for bigger weeks ahead!
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.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.