Build lean muscle using rings and bars with this balanced experienced-level routine.
Routines in this Program
Upper Body Push & Pull
You'll build real upper-body strength with controlled presses and rows — leaving you feeling solid and capable from the very first session.
Lower Body Foundation
You'll fire up your legs and build serious lower-body strength with heavy kettlebell work. Expect to feel powerful and grounded by the end.
Rest Day
You'll ease tension, open up tight spots, and leave feeling refreshed and loose — a gentle flow your whole body will thank you for.
Upper Body Focus
You'll finish the block strong with crisp, controlled pressing and pulling — every rep deliberate, every set purposeful.
Recovery Stretch
You'll move through a full-body flow that melts away tension and leaves you feeling loose, open, and completely refreshed heading into your final day.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.