7-Day Gymnastic Rings Full Body Workout Plan (Noob→Pro)

Doing a gymnastic rings full body workout enhances strength, mobility, and stability. Follow a structured plan targeting push, pull, legs, and core. Exercises use 8-12 reps, 4-1-2-0 tempo, and progressive holds for all levels. Warm-ups, cool-downs, and clear instructions ensure balanced gains.

What’s covered:

• 5 Key training guidelines to crush your gymnastic rings full body workout at any stage of progress
• Weekly Mon-Sun gymnastic rings full body workout split
• Monday + Thursday | Push
• Tuesday + Friday | Pull
• Wednesday + Saturday | Legs
• Sunday | Core/Abs
• Why do a gymnastic rings full body workout?

5 Key training guidelines to crush your gymnastic rings full body workout at any stage of progress

A solid plan beats random effort every time. This is how you train smarter, not just harder. Pushing until failure in every set can get you some of the way there, but not ALL of the way there in terms of gains and muscle definition.

Certainly not control or mastery of the rings. Losing the stability benefits, and the whole point of rings. (in my opinion)

At the end of the day, you train the way you want. But if you want the best strength gains, the best bang-for-your buck for your training effort…

Then follow these guidelines mate.

🔄️ Tempo

Stick to a 4-1-2-0 tempo. That’s 4 seconds lowering, a 1-second pause, 2 seconds lifting, and no pause at the top. Keep your muscles under tension longer, forcing them to adapt.

😴 Rest periods

Your level determines your downtime:

• Beginners: 60 seconds
• Intermediate: 50 seconds
• Advanced: 40 seconds

💪 Reps

Always aim for 8-12 on non-isometric moves. If you’re breezing past 12, up the difficulty or add weight.

📋 Sets

Non-abs exercises

Start with 3 sets if you’re new, bump it to 4 when you’re solid, and hit 5 when you’re a beast.

Abs-focused exercises

Straight 3 sets—no matter your level.

🤜 Isometric holds

It’s all about time under tension:

• Beginners: 40-60 seconds
• Intermediate: 50-70 seconds
• Advanced: 60-80 seconds.

If 80 seconds is a joke, go harder or strap on some weight.

The magic here is progression. Rings aren’t forgiving. They’ll humble you fast, but they’ll reward every ounce of effort with gains you’ll feel and see.

Weekly Mon-Sun gymnastic rings full body workout split

This split isn’t about grinding yourself into the ground. It’s about showing up, putting in the work, and walking away stronger. Stick to the plan, and you’ll see progress that sticks…

Day 1️⃣ | Monday | Push

Smash your chest, triceps, and shoulders. Finish with abs.

Day 2️⃣ | Tuesday | Pull

Back and biceps take the spotlight, plus some abs.

Day 3️⃣ | Wednesday | Legs

Lower body day, with a focus on core stabilization.

Day 4️⃣ | Thursday | Push

Back to the ring push ups and dips with a little noticeable ease in the first set.

Day 5️⃣ | Friday | Pull

Ring pull ups and chin ups or even ring rows, feeling more stable this time.

Day 6️⃣ | Saturday | Legs

Leg day saturday. Ring-assisted pistol squats take your breath away, but they work. Very well.

Day 7️⃣ | Sunday | Core/abs

Go all-in with three dedicated abs exercises. No distractions.

Monday + Thursday | Push

Below is your structured push day workout, complete with all the details you need.

IMPORTANT: Pick two exercises to do on push day from this table, ideally the support hold and one other exercise with reps. You don’t need to do all four if you’re short on time. But you can if you want.

Warm up

Before you start, spend 5-10 minutes on dynamic stretches.

• Arm circles – 10 forward, 10 backward.
• Scapular push-ups – 10 reps.
• Shoulder dislocates with a band – 10 reps.
• Wrist rolls – 30 seconds each direction.

Cool down

Finish with these stretches to recover:

• Child’s pose – 30 seconds.
• Chest opener stretch (using a doorway) – 30 seconds per side.
• Tricep stretch – 20 seconds per arm.

Tuesday + Friday | Pull

Below is your structured pull day workout, complete with all the details you need.

REMEMBER: Pick two exercises to do on pull day from this table, ideally the ring row hold and one other exercise with reps. You don’t need to do all four if you’re short on time. But you can if you really want some extra gains, but it’s diminishing returns.

Warm up

Before you start, spend 5-10 minutes preparing your body with these dynamic stretches:

• Shoulder rolls – 10 forward, 10 backward.
• Scapular pull-ups – 5 reps.
• Cat-cow stretch – 10 reps.
• Forearm stretches – 30 seconds per side.

Cool down

End your session with these recovery stretches:

• Child’s pose – 30 seconds.
• Last stretch (with rings or a band) – 30 seconds per side.
• Cross-body shoulder stretch – 20 seconds per arm.

Wednesday + Saturday | Legs

Leg day on the rings might not be your usual squats and deadlifts, but it’s great for targeting balance, coordination, and raw leg power.

With the instability of the rings, even basic moves feel fresh and challenging.

Warm up

Get your legs ready with these dynamic moves:

• Bodyweight squats – 15 reps.
• Leg swings – 10 per leg.
• Glute bridges – 12 reps.
• Ankle rotations – 30 seconds each side.

Cool down

Stretch it out to aid recovery:

• Standing quad stretch – 30 seconds per leg.
• Seated hamstring stretch – 30 seconds per leg.
• Pigeon pose for glutes – 20 seconds per side.

Sunday | Core/Abs

Gymnastics rings take core training to a whole new level. The instability of the rings forces your stabilizing muscles to work overtime, making even basic exercises brutally effective. This routine will develop strength, stability, and definition.

Your core is the foundation of all movement. Stronger abs mean better balance, posture, and injury prevention.

Start with controlled reps, keeping your movements slow and intentional.

If the L-sit is too advanced, start with bent knees and progress over time.

Rings force you to work harder, and your abs will thank you for it.

THIS TIME: Pick 3 core exercises to do and train those for 3 sets each.

Warm-up

Activate your core with these quick warm-ups:

• Cat-cow stretch – 10 reps.
• Dead bugs – 15 reps.
• Plank holds – 20 seconds.

Cool-down

Ease the tension in your core and back:

• Child’s pose – 30 seconds.
• Supine twist stretch – 20 seconds each side.
• Cobra stretch – 20 seconds.

Why do a gymnastic rings full body workout?

The benefits speak for themselves:

💪 More muscles, less equipment

Every exercise recruits multiple muscle groups, from your lats to your core to those stabilizers you forgot existed.

💼 Portability

Toss them in your bag, find a sturdy branch or a beam, and you’re set. No excuses.

😎 Adaptability

From absolute beginners to seasoned athletes, rings offer progressions that match your level.

🧘‍♂️ Strength & mobility in one

It’s not just about getting jacked. Rings improve joint health, flexibility, and body control in ways machines can’t.

Bottom line

When it comes to training, gymnastic rings are a whole different approach to strength, mobility, and functional fitness.

If you’re serious about building muscle and improving your coordination, these rings should be your go-to. Portable, tough, and insanely versatile, they challenge your body in ways fixed gym equipment can’t.

But, let’s be honest: they’re also humbling.

If you’ve ever tried dips on rings and felt like a shaky mess, you’ll know what I mean.

That’s part of the magic, though. Rings force your stabilizer muscles to kick into high gear, recruiting more muscle groups with every rep.

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