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Paul Ring Upper/Lower

by Zuryx REC

Program Description

Paul

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 07, 2025 05:36
  • Last Edited
    Jul 07, 2025 05:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Dumbbell Row
3
-
1B
Bench Press (Dumbbell)
3
-
2A
Tricep Extension (Cable)
2
10 reps
-
2B
Bicep Curl (Cable)
2
10 reps
-
3
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
Chest Press (Machine)
3
-
1B
Lat Pulldown
3
-
2A
Tricep Extension (Cable)
2
-
2B
Hammer Curl (Cable)
2
-
3
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 2
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Leg Extension
3 Sets
-
3A
Cable Crunch
3 Sets
-
3B
Lateral Raise (Dumbbell)
2 Sets
-
4
Cardio (Zone 2)
1 Set
30 Reps
-
Day 4
1
Lying Leg Curl
3 Sets
-
2A
Leg Extension
2 Sets
-
2B
Reverse Pec Deck
2 Sets
-
3
Reaching Situp
3 Sets
-
4
Cardio (Zone 2)
1 Set
-
Day 1
1A
Dumbbell Row
3 Sets
-
1B
Bench Press (Dumbbell)
3 Sets
-
2A
Tricep Extension (Cable)
2 Sets
10 Reps
-
2B
Bicep Curl (Cable)
2 Sets
10 Reps
-
3
Cardio (Zone 2)
1 Set
-
Day 3
1A
Chest Press (Machine)
3 Sets
-
1B
Lat Pulldown
3 Sets
-
2A
Tricep Extension (Cable)
2 Sets
-
2B
Hammer Curl (Cable)
2 Sets
-
3
Cardio (Zone 2)
1 Set
30 Reps
-