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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 10, 2025 01:14

Summary

Transform your physique with the Paul Ring Upper/Lower program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll alternate between upper and lower body workouts that incorporate a mix of compound lifts, isolation exercises, and cardio to maximize strength and endurance. With detailed guidance on each exercise, including video demonstrations, you’ll build muscle and improve your overall fitness while keeping your workouts fresh and engaging. Get ready to push your limits and achieve the results you’ve been striving for!
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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
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
-