Body By Rings Review: My 18-Week Transformation with FitnessFAQs’ Program

What is Body By Rings?

Body By Rings is an 18-week hypertrophy-focused calisthenics program designed by physiotherapist and fitness expert Daniel Vadnal (FitnessFAQs). The program uses only gymnastic rings to build upper body muscle mass and strength through progressive overload principles.

The program is structured into three 5-week phases with a deload week after each phase. Each training week consists of two “push” and two “pull” sessions, focusing entirely on upper body development. The program does not include leg training, which must be programmed separately.

My Fitness Background and Starting Point

I began this program as a 20-year-old male, standing 5’8″ and weighing between 165-170 lbs. My fitness journey started at age 13 with basic home workouts, eventually developing into a hybrid training style combining calisthenics and weightlifting.

Prior to starting Body By Rings, I had achieved:

• Full range of motion one-arm pull-ups on each arm
• 7-second full front lever
• 225 lb bench press
• Various other bodyweight and weightlifting achievements

However, my progress had stalled due to program hopping and inconsistent training approaches. In 2018, I shifted focus to bodybuilding under the guidance of a competitive natural bodybuilder, gaining approximately 15 lbs of body weight while taking a two-year break from calisthenics.

Why I Chose Body By Rings

When the COVID-19 pandemic closed gyms in early 2020, I found myself without access to weights but still determined to maintain my training. This presented the perfect opportunity to return to calisthenics using the wooden gymnastic rings I had purchased years earlier.

I specifically chose Body By Rings because:

• Daniel Vadnal is one of the most credible sources for calisthenics information
• The program promised hypertrophy results similar to weightlifting
• I needed a structured approach to reintroduce calisthenics training
• The minimal equipment requirements (just rings) suited my home workout situation

Equipment Requirements

To complete Body By Rings, you’ll need:

• Wooden gymnastic rings – I recommend wooden rings over plastic for better grip
• A secure mounting point – Ceiling beams, pull-up bar, tree branch, or power rack
• Optional: Weight vest or belt – For adding resistance as you progress
• Optional: Resistance bands – For assistance with more difficult movements

The program is designed to be completed with minimal equipment, making it ideal for home training or outdoor workouts.

Program Prerequisites and Accessibility

According to FitnessFAQs, the minimum requirements to start Body By Rings are:

• 5 pull-ups
• 5 dips
• 10 push-ups

While these prerequisites create a low barrier to entry, I believe they could afford to be higher. As someone with prior calisthenics experience, I still found the program challenging initially. Ring dips are significantly more difficult than parallel bar dips, and the straight arm elements with rings turned out (RTO) require stability that’s hard to develop elsewhere.

For complete beginners meeting only the minimum requirements, expect a steep learning curve during the first few weeks. The program does provide rep and set ranges rather than fixed numbers, allowing for individual adaptation.

My Results After 18 Weeks

The results I achieved with Body By Rings exceeded my expectations. Even when my gym reopened mid-program, I continued bringing my rings to complete the workouts rather than returning to traditional weightlifting.

The most noticeable improvements included:

• Significant arm development (both biceps and triceps)
• Enhanced shoulder definition and size
• Improved straight-arm strength and stability
• Better core control during compound movements
• Visible upper body muscle gain noticed by others

Fellow gym-goers who hadn’t seen me during lockdown made comments like: “I don’t know what you’ve been doing since the gym has been closed, but whatever it is, it’s definitely working for you” and “It looks like you did a bunch of curls and push-ups before you came in here, your arms look much bigger.”

Program Structure and Workout Experience

Each training week in Body By Rings consists of:

• 2 “push” sessions focusing on chest, shoulders, and triceps
• 2 “pull” sessions targeting back and biceps

The program does not include leg training, so I supplemented with barbell squats and Nordic curls twice weekly.

A typical session lasted 60-90 minutes, occasionally extending to 2 hours when training outdoors in hot weather. Each workout includes a combination of:

• Compound movements (e.g., ring dips, ring pull-ups)
• Isolation exercises (e.g., ring bicep curls, tricep extensions)
• Isometric holds (e.g., RTO support holds)

Sample Push Workout (Phase 2)

Standout Exercises and Challenges

The most effective muscle-building exercises in the program included:

Ring Pelican Curls

This unique bicep exercise involves leaning forward with arms extended behind you, then curling your body back toward your hands. The tension placed on the biceps is unlike any traditional curl, leaving my arms sore after every session.

RTO Push-Ups and Dips

Performing push-ups and dips with the rings turned out creates tremendous tension across the chest, shoulders, and triceps while demanding significant stability.

Mantle Chin-Ups

This pull-up variation (shown in my Instagram post below) develops the strength needed for one-arm pull-ups and creates significant back and bicep engagement.

Challenges and Modifications

Ring tricep extensions consistently gave me trouble throughout the program. Despite trying various form adjustments and researching elbow positioning, I experienced discomfort and clicking in my elbows during this exercise.

Important: If you experience joint pain or unusual sensations during any ring exercise, stop immediately, reassess your form, and consider substituting the movement. For tricep extensions, I eventually substituted ring overhead extensions which provided similar stimulus without discomfort.

Program Progression and Scalability

One of Body By Rings’ greatest strengths is its scalability. The program can be repeated indefinitely by implementing calisthenics “intensity” progressions:

• Changing leverage (e.g., elevating feet, L-sit variations)
• Adding weight via vest or belt
• Increasing time under tension
• Progressing to harder exercise variations

This makes the program suitable for continued progress long after the initial 18 weeks. I’ve returned to elements of the program multiple times when gym access wasn’t available or when seeking a new training stimulus.

Who Should Consider Body By Rings?

This program is ideal for:

• Intermediate fitness enthusiasts looking to build muscle without weights
• Gym-goers seeking a new training stimulus
• Home workout enthusiasts with limited equipment
• Anyone looking to improve functional upper body strength
• Those who enjoy challenging, varied workouts

Who Should Look Elsewhere

Body By Rings may not be suitable for:

• Complete beginners who cannot meet the minimum prerequisites
• Those with wrist, elbow, or shoulder injuries
• People primarily focused on lower body development
• Those seeking specific skill development (front lever, planche, etc.)

Nutrition Considerations

While Body By Rings doesn’t include specific nutrition guidance, I found these approaches helpful:

• Maintaining a slight caloric surplus (200-300 calories above maintenance)
• Consuming 0.8-1g of protein per pound of bodyweight
• Ensuring adequate carbohydrate intake for energy during longer sessions
• Prioritizing recovery with proper post-workout nutrition

Frequently Asked Questions

How much does Body By Rings cost?

Body By Rings costs $47 (one-time payment) directly from the FitnessFAQs website.

How long are the workouts?

Workouts typically last 60-90 minutes, depending on your rest periods and experience level.

Can I do this program with plastic rings?

Yes, though wooden rings provide better grip, especially during sweaty workouts.

Do I need to supplement with leg training?

Yes, the program focuses exclusively on upper body development. I recommend adding 1-2 dedicated leg sessions weekly.

How does Body By Rings compare to other ring programs?

Unlike skill-focused programs, Body By Rings prioritizes hypertrophy (muscle building) using traditional bodybuilding principles adapted for ring training.

Can I modify exercises if I experience pain?

Absolutely. The program provides some alternatives, but don’t hesitate to substitute exercises that cause discomfort.

Conclusion: Is Body By Rings Worth It?

After completing the full 18-week program, I can confidently say that Body By Rings delivers on its promise to build muscle using only gymnastic rings. The program’s structure, progression model, and exercise selection create an effective hypertrophy stimulus that rivals traditional weightlifting.

For anyone with the basic prerequisites looking to develop their upper body with minimal equipment, Body By Rings offers exceptional value. The detailed video tutorials, well-designed program structure, and scalable progression model make it suitable for continued use long after the initial 18 weeks.

Whether you’re training at home due to necessity or choice, Body By Rings provides a comprehensive approach to building muscle and strength with nothing but a pair of wooden rings and somewhere to hang them.