Caliring’s intermediate bodyweight strenght

This intermediate strenght training program is designed to help you gain strenght and hypertrophy using bodyweight exercises. All you need is a pullup bar, dip bars and gymnastics rings.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pistol Squat

Bulgarian Split Squat (Bodyweight)

Jump Squat

Glute Bridge (Bodyweight)

Standing Calf Raise

Hanging Leg Raise

Lower

Cossack Squat (Bodyweight)

Jump Switch Lunge

Glute-Ham Raise

Hip Thrust (Bodyweight)

Calf Raise (Bodyweight)

V-Up

Chin-Up (Bodyweight)

Ring Push Up

Pike Push Up

Ring Row

Push Up

Ring Face Pull

Upper

Pull-Up (Bodyweight)

Dip (Bodyweight)

Narrow Push Up

Ring Bicep Curl

Skull Crusher (Bodyweight)

Upper 2

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