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Ring & Bar Muscle Build →

Full Body Hypertrophy

A satisfying full-body circuit that ties your whole week together — you'll hit every major muscle group with controlled, purposeful reps that build real strength from the ground up. Expect to feel challenged but capable, finishing strong and ready for your rest day.

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Created by

schaf48

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Hip Circle

2 sets × 30s, 30s

1

Scapular Pull-Up

2 sets × 8 reps, 8 reps

1

Ring Support Hold

2 sets × 20s, 20s

1

Inchworm

2 sets × 6 reps, 6 reps

Main Workout

3 circuits

Pullup Progression

Progressive exercise

Dip Progression

Progressive exercise

Row Progression

Progressive exercise

3 circuits
1

Split Squat (Bulgarian)

1 set × 8 reps

2

Glute Bridge

1 set × 12 reps

2 circuits

Pushup Progression

Progressive exercise

2

Tucked L-Sit

1 set × 20s

1

Hanging Knee Raise

2 sets × 12 reps, 12 reps

Cool Down

1

Child's Pose

1 set × 40s

1

Chest Stretch

1 set × 30s

1

Lat Stretch

1 set × 30s

1

Hip Flexor Stretch

1 set × 30s

1

Seated Forward Fold

1 set × 40s