Grow lean muscle using rings, bars, and progressive calisthenics.
Routines in this Program
Upper Body Push Focus
Kick off your 28-day journey with a focused upper body session that builds serious strength from the ground up. Expect controlled, deliberate reps that leave your chest, triceps, and shoulders fired up — quality over quantity today!
Rest Day
Today is all about gentle movement and letting your body recharge. A relaxed walk will get your blood flowing, ease any soreness, and set you up for a strong finish to the week.
Upper Body Pull Focus
A balanced upper body session that builds real pulling and pressing strength using rings, bars, and your own bodyweight. Expect to feel worked but not wrecked — this one's all about moving well and setting the foundation.
Upper Body Pull Focus
A focused upper body session that builds real pulling and pushing strength using rings, bars, and your own bodyweight. Expect controlled, purposeful reps that leave you feeling strong and dialed-in — not wrecked.
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.
Follow this program in Fitloop
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