Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesSHREDDED GYMNAST PHYSIQUE
WITH GYMNASTICS RINGS
Master the rings with the exact programs Adam and thousands used to transform their bodies.
Prerequisites
Before you start any level, make sure you have these prerequisites.
Rings Foundation Part 1
Build your base on the rings with push-up and inverted row progressions, hip flexion work and a leg exercise. Master these movements before moving on to the next level.
Rings Foundation Part 2
Continue building your foundation with dip and false grip pull-up progressions, leg raises and a leg exercise. Complete both foundation parts before advancing to the strength programs.
Basic Strength Programs
Before you start doing advanced variations, you need to master the basics on the rings. You can divide this process into 2 training days, or pack all exercises in one workout. Choose the program that suits your schedule the best!
Complete Full Body Program
A single full body workout combining both horizontal and vertical push-pull movements with core and leg work. The all-in-one session for those who want to train everything in one go.
Basic Skill + Strength Programs
Train the L-sit, shoulder stand and elbow lever alongside your strength work. Choose the skill-only session or combine both in a single workout to develop control and strength simultaneously.
Muscle Up Programs
Three progressive plans to take you from your first negative muscle up all the way to clean reps. Pick the level that matches where you are right now and work your way up.
Advanced Programs
Push your limits with archer push-ups, one-arm rows, archer dips and archer chin-ups. Two specialized programs — horizontal and vertical — for those ready to take their rings training to the next level.
Push-Pull-Legs Program
A classic Push-Pull-Legs split adapted for the gymnastics rings. Train each muscle group with dedicated sessions and maximize your recovery between workouts.
Arm Workout
A focused biceps and triceps finisher using the rings. Do it as a standalone session or add it to the end of any upper body workout for extra arm volume.