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Kettlebuilding Calisthenics

by Jerome Allan R.

Program Description

Build functional muscle and look good at the same time

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 21, 2025 03:01
  • Last Edited
    Jun 25, 2025 04:43

Summary

Transform your physique with the Kettlebuilding Calisthenics program, an 8-week journey designed to build strength and endurance through dynamic kettlebell and bodyweight exercises. Committing just 4 days a week, you'll tackle challenging supersets that target multiple muscle groups, enhancing your overall fitness and functional strength. Each workout is meticulously crafted to push your limits, ensuring you progress week after week. Get ready to sculpt your body and elevate your training to new heights!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4A
Ab Wheel
3
12 reps
RPE 7.5
4B
Side Bend (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4A
Ab Wheel
3
12 reps
RPE 7.5
4B
Side Bend (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4A
Ab Wheel
3
12 reps
RPE 7.5
4B
Side Bend (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4A
Ab Wheel
3
12 reps
RPE 7.5
4B
Side Bend (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4A
Ab Wheel
3
12 reps
RPE 7.5
4B
Side Bend (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4A
Ab Wheel
3
12 reps
RPE 7.5
4B
Side Bend (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4A
Ab Wheel
3
12 reps
RPE 7.5
4B
Side Bend (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4A
Ab Wheel
3
12 reps
RPE 7.5
4B
Side Bend (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Week 1
1 / 8 Weeks
Day 4
1A
Single Arm Kettlebell Swing
5 Sets
5 Reps
@8
1B
Squat Thruster
5 Sets
5 Reps
@8
1C
Single Arm Iso Row
5 Sets
5 Reps
@8
2A
TRX Row
5 Sets
5 Reps
@7
2B
Deficit Push Up
5 Sets
5 Reps
@7
2C
Plank (Weighted)
5 Sets
5 Reps
@7
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6.5
1B
Goblet Squat
3 Sets
12 Reps
@8
2A
Single Arm Iso Row
3 Sets
15 Reps
@6.5
2B
Push Up (Weighted)
3 Sets
15 Reps
@6.5
3A
Alternating Dumbbell Curl
3 Sets
12 Reps
@7
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4A
Decline Sit Up (Weighted)
3 Sets
12 Reps
@8
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
@9
Day 2
1A
Dip (Weighted)
3 Sets
10 Reps
@8
1B
Meadow Row
3 Sets
10 Reps
@8
2A
Behind-the-Neck Push Press
3 Sets
12 Reps
@7
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
3A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
3B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
4A
Ab Wheel
3 Sets
12 Reps
@7.5
4B
Side Bend (Dumbbell)
3 Sets
12 Reps
@7.5
Day 1
1A
Single Arm Floor Press
3 Sets
12 Reps
@8
1B
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
2A
Kettlebell Press
3 Sets
12 Reps
@8
2B
Kettlebell Swing
3 Sets
12 Reps
@8
3A
French Press
3 Sets
10 Reps
@8
3B
Pinwheel Curl
3 Sets
10 Reps
@8
4A
Decline Sit Up (Weighted)
3 Sets
12 Reps
@8
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
@8.5