Program Description
Good
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedJul 07, 2025 04:26
- Last EditedJul 10, 2025 01:15
Summary
Transform your physique with the **Bulking Ring Upper/Lower** program, a comprehensive 12-week training plan designed for serious lifters looking to pack on muscle. With four workouts per week, this program combines upper and lower body supersets, including movements like weighted pull-ups and Romanian deadlifts, to maximize strength and hypertrophy. Each session is structured to challenge your limits while promoting recovery, ensuring you build mass effectively. Get ready to elevate your training and achieve your bulking goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Week 1
1 / 12 Weeks
Day 1
1A
Pull-Up (Weighted)3 Sets
8 Reps
-
1B
Ring Flys3 Sets
8 Reps
-
2A
Seal Row2 Sets
10 Reps
-
2B
Ring Dip2 Sets
10 Reps
-
3A
Tricep Extension (Cable)2 Sets
10 Reps
-
3B
Bicep Curl (Cable)2 Sets
10 Reps
-
4
Cardio (Zone 2)1 Set
-
Day 2
1
Romanian Deadlift (Barbell)2 Sets
-
2
Leg Extension3 Sets
-
3A
Cable Crunch3 Sets
-
3B
Lateral Raise (Dumbbell)2 Sets
-
4
Cardio (Zone 2)1 Set
30 Reps
-
Day 3
1A
Incline Bench Press (Dumbbell)3 Sets
-
1B
Weighted wide Pullup3 Sets
-
2A
Pec Deck (Machine)2 Sets
-
2B
Seated Row (Cable)2 Sets
-
3A
Tricep Extension (Cable)2 Sets
-
3B
Hammer Curl (Cable)2 Sets
-
4
Cardio (Zone 2)1 Set
30 Reps
-
Day 4
1
Lying Leg Curl3 Sets
-
2A
Leg Extension2 Sets
-
2B
Reverse Pec Deck2 Sets
-
3
Reaching Situp3 Sets
-
4
Cardio (Zone 2)1 Set
-