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Rings workout

by Joel W.

Program Description

Unleash your potential with this 12-week Rings Workout program, designed for the intermediate lifter looking to enhance their athletic performance. With 22 sessions per week, you'll engage in a variety of bodyweight and weighted exercises, including Pull-Ups, Dips, and Ring Push-Ups, all targeting key muscle groups to build strength and stability. Each workout lasts around 30 minutes, making it easy to fit into your schedule while pushing your limits in your garage gym. Get ready to elevate your training and achieve impressive results!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 06, 2026 09:51
  • Last Edited
    Jan 06, 2026 10:07
Muscle Engagement
Front
Back
MuscleSet
Triceps
21.1%
Chest
21.1%
Front Delts
21.1%
Lats
10.5%
Upper Back
10.5%
Abs
10.5%
Biceps
5.3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Dip (Assisted)
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Dip (Assisted)
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Dip (Assisted)
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Dip (Assisted)
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Ring Dip
3
8 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Ring Dip
3
8 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Ring Dip
3
8 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Ring Dip
3
8 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Ring Push Up
3
15 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Ring Push Up
3
15 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Ring Push Up
3
15 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Ring Push Up
3
15 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Dip (Assisted)
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Dip (Assisted)
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Dip (Assisted)
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Dip (Assisted)
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Ring Dip
3
8 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Ring Dip
3
8 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Ring Dip
3
8 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Ring Dip
3
8 reps
-
3
Ring Push Up
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Ring Push Up
3
15 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Ring Push Up
3
15 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Ring Push Up
3
15 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Ring Push Up
3
15 reps
-
4
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)
3 Sets
10 Reps
-
2
Dip (Assisted)
3 Sets
10 Reps
-
3
Ring Push Up
3 Sets
10 Reps
-
4
Hanging Leg Raise
3 Sets
10 Reps
-
Day 2
1
Pull-Up (Assisted)
3 Sets
10 Reps
-
2
Dip (Assisted)
3 Sets
10 Reps
-
3
Ring Push Up
3 Sets
10 Reps
-
4
Hanging Leg Raise
3 Sets
10 Reps
-