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Kettlebells, calisthenics, and athletics hybrid

by Raynen S.
15 athletes joined

Program Description

This will make you a very well-rounded athlete with the strength you can get out the kettle bell the relative strength you can get from callisthenics and the speed and agility of athleticism

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 12, 2024 02:53
  • Last Edited
    Jul 08, 2025 12:43

Summary

Unleash your potential with this 8-week hybrid program that seamlessly blends kettlebell training, calisthenics, and athletic conditioning. Designed for four days a week, you'll engage in a variety of dynamic workouts, including explosive box jumps, powerful kettlebell swings, and high-intensity sprints. Each session targets multiple muscle groups, enhancing strength, endurance, and agility. Perfect for those ready to elevate their fitness game and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Other
13.1%
Quadriceps
12.5%
Chest
11.3%
Triceps
10.5%
Glutes
9.3%
Front Delts
8.7%
Upper Back
8.7%
Lats
7.8%
Abs
7.6%
Hamstrings
4.7%
Biceps
2.6%
Adductors
1.2%
Middle Delts
0.9%
Rear Delts
0.9%
Calves
0.3%
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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
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Week 1
1 / 8 Weeks
Day 4
1
Sprint
3 Sets
AMRAP
@10
2
Pogo Hop
1 Set
15 Reps
@7
3
Box Jump
3 Sets
5 Reps
60%
4
Lateral Box Jump
3 Sets
6 Reps
@6-10
Day 1
1
Kettlebell Swing
1 Set
1 Set
1 Set
6 Reps
10 Reps
15 Reps
@7.5-8.5
@7.5-8.5
@7.5-8.5
2
Around The World
1 Set
1 Set
1 Set
12 Reps
15 Reps
20 Reps
@9
@8.5
@8
3
Goblet Squat
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
12 Reps
15 Reps
@9.5
@8.5
@8.5
@8
Day 2
1
Dip (Bodyweight)
3 Sets
5-15 Reps
@10
2
Deficit Push Up
1 Set
1 Set
1 Set
10-20 Reps
10-15 Reps
10-12 Reps
@9
@8.5
@8
3
Push Up
3 Sets
10-12 Reps
@8
Day 3
1
TRX Row
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
@9.5
@9
@8
2
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
10-15 Reps
6-8 Reps
6-6 Reps
@10
-
-
3
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
6-8 Reps
@8
@8.5
@10