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Kettlebells and Rings

by Adrian

Program Description

Beginner muscle building program using minimal equipment: rings, kettlebells and pull up bar. Main program is 3 days a week plus an optional 4th day for recovery and conditioning. Exercises listed as barbell or dumbbells exclusive can be performed with a kettlebell.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 22, 2025 05:53
  • Last Edited
    May 22, 2025 05:53

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
28.4%
Upper Back
9%
Lats
8.8%
Triceps
8.8%
Chest
8.8%
Hamstrings
8%
Glutes
6.7%
Quadriceps
6.2%
Front Delts
6.1%
Lower Back
4.1%
Forearms
2%
Olympic
1.1%
Biceps
1%
Adductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
-
1B
Kettlebell Overhead Press
1
6-10 reps
-
2A
Chin-Up (Bodyweight)
3
6-10 reps
-
2B
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Ring Dip
3
6-10 reps
-
3B
Kettlebell Towel Curl
3
8-12 reps
-
4A
Sit Up
3
25 reps
-
4B
Ab Wheel
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
-
1B
Kettlebell Overhead Press
3
6-10 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Ring Push Up
3
6-10 reps
-
3A
Kettlebell Towel Curl
3
8-12 reps
-
3B
Suitcase Carry
3
1 mins
-
4A
Sit Up
3
25 reps
-
4B
Knee Raise (Captain's Chair)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
-
1B
Kettlebell Overhead Press
1
6-10 reps
-
2A
Chin-Up (Bodyweight)
3
6-10 reps
-
2B
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Ring Dip
3
6-10 reps
-
3B
Kettlebell Towel Curl
3
8-12 reps
-
4A
Sit Up
3
25 reps
-
4B
Ab Wheel
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
-
1B
Kettlebell Overhead Press
3
6-10 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Ring Push Up
3
6-10 reps
-
3A
Kettlebell Towel Curl
3
8-12 reps
-
3B
Suitcase Carry
3
1 mins
-
4A
Sit Up
3
25 reps
-
4B
Knee Raise (Captain's Chair)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
-
1B
Kettlebell Overhead Press
3
6-10 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Ring Push Up
3
6-10 reps
-
3A
Kettlebell Towel Curl
3
8-12 reps
-
3B
Suitcase Carry
3
1 mins
-
4A
Sit Up
3
25 reps
-
4B
Knee Raise (Captain's Chair)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
-
1B
Kettlebell Overhead Press
1
6-10 reps
-
2A
Chin-Up (Bodyweight)
3
6-10 reps
-
2B
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Ring Dip
3
6-10 reps
-
3B
Kettlebell Towel Curl
3
8-12 reps
-
4A
Sit Up
3
25 reps
-
4B
Ab Wheel
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
-
1B
Kettlebell Overhead Press
3
6-10 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Ring Push Up
3
6-10 reps
-
3A
Kettlebell Towel Curl
3
8-12 reps
-
3B
Suitcase Carry
3
1 mins
-
4A
Sit Up
3
25 reps
-
4B
Knee Raise (Captain's Chair)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
-
1B
Kettlebell Overhead Press
1
6-10 reps
-
2A
Chin-Up (Bodyweight)
3
6-10 reps
-
2B
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Ring Dip
3
6-10 reps
-
3B
Kettlebell Towel Curl
3
8-12 reps
-
4A
Sit Up
3
25 reps
-
4B
Ab Wheel
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
-
1B
Kettlebell Overhead Press
1
6-10 reps
-
2A
Chin-Up (Bodyweight)
3
6-10 reps
-
2B
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Ring Dip
3
6-10 reps
-
3B
Kettlebell Towel Curl
3
8-12 reps
-
4A
Sit Up
3
25 reps
-
4B
Ab Wheel
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
-
1B
Kettlebell Overhead Press
3
6-10 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Ring Push Up
3
6-10 reps
-
3A
Kettlebell Towel Curl
3
8-12 reps
-
3B
Suitcase Carry
3
1 mins
-
4A
Sit Up
3
25 reps
-
4B
Knee Raise (Captain's Chair)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
-
1B
Kettlebell Overhead Press
1
6-10 reps
-
2A
Chin-Up (Bodyweight)
3
6-10 reps
-
2B
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Ring Dip
3
6-10 reps
-
3B
Kettlebell Towel Curl
3
8-12 reps
-
4A
Sit Up
3
25 reps
-
4B
Ab Wheel
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
-
1B
Kettlebell Overhead Press
3
6-10 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Ring Push Up
3
6-10 reps
-
3A
Kettlebell Towel Curl
3
8-12 reps
-
3B
Suitcase Carry
3
1 mins
-
4A
Sit Up
3
25 reps
-
4B
Knee Raise (Captain's Chair)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
1
20-30 mins
-
2
Kettlebell Swing
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
1
20-30 mins
-
2
Kettlebell Swing
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
1
20-30 mins
-
2
Kettlebell Swing
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
1
20-30 mins
-
2
Kettlebell Swing
1
20-30 mins
-
Week 1
1 / 4 Weeks
Day 3
1A
Kettlebell Front Squat
1 Set
8-12 Reps
-
1B
Kettlebell Overhead Press
1 Set
6-10 Reps
-
2A
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
-
2B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3A
Ring Dip
3 Sets
6-10 Reps
-
3B
Kettlebell Towel Curl
3 Sets
8-12 Reps
-
4A
Sit Up
3 Sets
25 Reps
-
4B
Ab Wheel
3 Sets
5 Reps
-
Day 1
1A
Kettlebell Front Squat
1 Set
8-12 Reps
-
1B
Kettlebell Overhead Press
1 Set
6-10 Reps
-
2A
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
-
2B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3A
Ring Dip
3 Sets
6-10 Reps
-
3B
Kettlebell Towel Curl
3 Sets
8-12 Reps
-
4A
Sit Up
3 Sets
25 Reps
-
4B
Ab Wheel
3 Sets
5 Reps
-
Day 4
1
Snatch (Kettlebell)
1 Set
20-30 mins
-
2
Kettlebell Swing
1 Set
20-30 mins
-
Day 2
1A
Goblet Squat
3 Sets
8-12 Reps
-
1B
Kettlebell Overhead Press
3 Sets
6-10 Reps
-
2A
Barbell Row
3 Sets
8-12 Reps
-
2B
Ring Push Up
3 Sets
6-10 Reps
-
3A
Kettlebell Towel Curl
3 Sets
8-12 Reps
-
3B
Suitcase Carry
3 Sets
1 mins
-
4A
Sit Up
3 Sets
25 Reps
-
4B
Knee Raise (Captain's Chair)
3 Sets
5 Reps
-