# 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.

## Warm-Up

- 2 × 30s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 8 Scapular Pull-Up _(Slow and controlled, depress and retract scapula)_
- 2 × 20s Ring Support Hold _(Rings turned out, body straight)_

## Main Circuit – Compound Lifts

- 3 × 9 Push-Up - Rings _(Rings at chest height, elbows at 45°)_
- 3 × 9 Ring Row - Gymnastic Rings _(Body straight, pull chest to rings)_
- 3 × 9 Split Squat (Bulgarian) _(Each leg – rear foot in rings, control descent)_
- 3 × 8 Dip - Rings _(Lean slightly forward for chest engagement)_

## Accessory Supersets

- **Superset · 2 rounds**
  - 11 Ring Curl - Rings _(Elbows high, squeeze at top)_
  - 11 Ring Tricep Extension - Rings _(Body at angle, extend fully)_
- **Superset · 2 rounds**
  - 11 Glute Bridge _(Feet in rings, drive hips up)_
  - 10 Pike Push-Up _(Hips high, lower head toward floor)_

## Core Finisher

- 2 × 10 Leg Tuck _(Feet in rings, pull knees to chest)_
- 2 × 30s Plank _(Feet or hands in rings, maintain neutral spine)_

## Cool Down

- 1 × 45s Child's Pose _(Breathe deeply, relax shoulders)_
- 1 × 40s Chest Stretch _(Each side – doorway or arm-across-body)_
- 1 × 40s Hip Flexor Stretch _(Each side – low lunge position)_
- 1 × 40s Lat Stretch _(Hang and lean to each side)_