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Kettlebuilding Calisthenics 2.0

by Jerome Allan R.

Program Description

This custom workout program blends kettlebells, calisthenics, and barbell training to build real-world, functional strength. It focuses on compound movements that improve how you lift, carry, move, and stabilize your body in everyday life. Through a mix of dynamic kettlebell work, bodyweight control, and foundational barbell lifts, the program develops strength, mobility, and conditioning in a balanced way. It’s simple, adaptable, and built to help you move better, feel stronger, and perform at a higher level.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 10, 2025 07:53
  • Last Edited
    Dec 10, 2025 09:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Quadriceps
12.5%
Front Delts
11%
Upper Back
9.8%
Glutes
9.6%
Abs
9.1%
Biceps
8.4%
Lats
8.2%
Hamstrings
6.2%
Chest
5.3%
Middle Delts
2.6%
Forearms
1.4%
Other
1%
Adductors
0.5%
Lower Back
0.5%
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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
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
RPE 8
2B
Kettlebell Clean and Press
2
10 reps
RPE 8
3A
Ab Wheel
2
-
3B
Hanging Toes To Bar
2
-
4A
French Press
3
10 reps
RPE 8
4B
Pinwheel Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
RPE 8
2B
Kettlebell Clean and Press
2
10 reps
RPE 8
3A
Ab Wheel
2
-
3B
Hanging Toes To Bar
2
-
4A
French Press
3
10 reps
RPE 8
4B
Pinwheel Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
RPE 8
2B
Kettlebell Clean and Press
2
10 reps
RPE 8
3A
Ab Wheel
2
-
3B
Hanging Toes To Bar
2
-
4A
French Press
3
10 reps
RPE 8
4B
Pinwheel Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
RPE 8
2B
Kettlebell Clean and Press
2
10 reps
RPE 8
3A
Ab Wheel
2
-
3B
Hanging Toes To Bar
2
-
4A
French Press
3
10 reps
RPE 8
4B
Pinwheel Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
RPE 8
2B
Kettlebell Clean and Press
2
10 reps
RPE 8
3A
Ab Wheel
2
-
3B
Hanging Toes To Bar
2
-
4A
French Press
3
10 reps
RPE 8
4B
Pinwheel Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
RPE 8
2B
Kettlebell Clean and Press
2
10 reps
RPE 8
3A
Ab Wheel
2
-
3B
Hanging Toes To Bar
2
-
4A
French Press
3
10 reps
RPE 8
4B
Pinwheel Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
RPE 8
2B
Kettlebell Clean and Press
2
10 reps
RPE 8
3A
Ab Wheel
2
-
3B
Hanging Toes To Bar
2
-
4A
French Press
3
10 reps
RPE 8
4B
Pinwheel Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
RPE 8
2B
Kettlebell Clean and Press
2
10 reps
RPE 8
3A
Ab Wheel
2
-
3B
Hanging Toes To Bar
2
-
4A
French Press
3
10 reps
RPE 8
4B
Pinwheel Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2
Pike Push Up
2
8 reps
RPE 8
3A
Dip (Weighted)
3
8 reps
RPE 8.5
3B
Tuck Lever Raises
3
8 mins
RPE 8.5
4A
Kettlebell Swing
3
8 reps
RPE 9
4B
Cable Fly Low To High
3
10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2
Pike Push Up
2
8 reps
RPE 8
3A
Dip (Weighted)
3
8 reps
RPE 8.5
3B
Tuck Lever Raises
3
8 mins
RPE 8.5
4A
Kettlebell Swing
3
8 reps
RPE 9
4B
Cable Fly Low To High
3
10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2
Pike Push Up
2
8 reps
RPE 8
3A
Dip (Weighted)
3
8 reps
RPE 8.5
3B
Tuck Lever Raises
3
8 mins
RPE 8.5
4A
Kettlebell Swing
3
8 reps
RPE 9
4B
Cable Fly Low To High
3
10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2
Pike Push Up
2
8 reps
RPE 8
3A
Dip (Weighted)
3
8 reps
RPE 8.5
3B
Tuck Lever Raises
3
8 mins
RPE 8.5
4A
Kettlebell Swing
3
8 reps
RPE 9
4B
Cable Fly Low To High
3
10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2
Pike Push Up
2
8 reps
RPE 8
3A
Dip (Weighted)
3
8 reps
RPE 8.5
3B
Tuck Lever Raises
3
8 mins
RPE 8.5
4A
Kettlebell Swing
3
8 reps
RPE 9
4B
Cable Fly Low To High
3
10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2
Pike Push Up
2
8 reps
RPE 8
3A
Dip (Weighted)
3
8 reps
RPE 8.5
3B
Tuck Lever Raises
3
8 mins
RPE 8.5
4A
Kettlebell Swing
3
8 reps
RPE 9
4B
Cable Fly Low To High
3
10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2
Pike Push Up
2
8 reps
RPE 8
3A
Dip (Weighted)
3
8 reps
RPE 8.5
3B
Tuck Lever Raises
3
8 mins
RPE 8.5
4A
Kettlebell Swing
3
8 reps
RPE 9
4B
Cable Fly Low To High
3
10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2
Pike Push Up
2
8 reps
RPE 8
3A
Dip (Weighted)
3
8 reps
RPE 8.5
3B
Tuck Lever Raises
3
8 mins
RPE 8.5
4A
Kettlebell Swing
3
8 reps
RPE 9
4B
Cable Fly Low To High
3
10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
5
8 reps
RPE 8
1B
Zercher Deadlift
5
8 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
15 reps
RPE 6.5
2B
Push Up (Parallettes)
3
15 reps
RPE 8
3
Weighted Cross Bench Sit-Up
5
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
5
8 reps
RPE 8
1B
Zercher Deadlift
5
8 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
15 reps
RPE 6.5
2B
Push Up (Parallettes)
3
15 reps
RPE 8
3
Weighted Cross Bench Sit-Up
5
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
5
8 reps
RPE 8
1B
Zercher Deadlift
5
8 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
15 reps
RPE 6.5
2B
Push Up (Parallettes)
3
15 reps
RPE 8
3
Weighted Cross Bench Sit-Up
5
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
5
8 reps
RPE 8
1B
Zercher Deadlift
5
8 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
15 reps
RPE 6.5
2B
Push Up (Parallettes)
3
15 reps
RPE 8
3
Weighted Cross Bench Sit-Up
5
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
5
8 reps
RPE 8
1B
Zercher Deadlift
5
8 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
15 reps
RPE 6.5
2B
Push Up (Parallettes)
3
15 reps
RPE 8
3
Weighted Cross Bench Sit-Up
5
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
5
8 reps
RPE 8
1B
Zercher Deadlift
5
8 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
15 reps
RPE 6.5
2B
Push Up (Parallettes)
3
15 reps
RPE 8
3
Weighted Cross Bench Sit-Up
5
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
5
8 reps
RPE 8
1B
Zercher Deadlift
5
8 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
15 reps
RPE 6.5
2B
Push Up (Parallettes)
3
15 reps
RPE 8
3
Weighted Cross Bench Sit-Up
5
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
5
8 reps
RPE 8
1B
Zercher Deadlift
5
8 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
15 reps
RPE 6.5
2B
Push Up (Parallettes)
3
15 reps
RPE 8
3
Weighted Cross Bench Sit-Up
5
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 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
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 1
1A
Incline Bench Press (Smith Machine)
3 Sets
-
1B
Chin-Up (Weighted)
3 Sets
-
2A
Reverse Lunge (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
2B
Kettlebell Clean and Press
1 Set
1 Set
10 Reps
10 Reps
@8
@8
3A
Ab Wheel
2 Sets
-
3B
Hanging Toes To Bar
2 Sets
-
4A
French Press
3 Sets
10 Reps
@8
4B
Pinwheel Curl
3 Sets
10 Reps
@8
Day 2
1
Tuck Lever Hold
2 Sets
0.5 mins
@6
2
Pike Push Up
1 Set
1 Set
8 Reps
8 Reps
@8
@8
3A
Dip (Weighted)
3 Sets
8 Reps
@8.5
3B
Tuck Lever Raises
3 Sets
8 mins
@8.5
4A
Kettlebell Swing
3 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
4B
Cable Fly Low To High
3 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
5B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
6
Ab Wheel
3 Sets
12 Reps
@7.5
Day 3
1A
Split Squat (Dumbbell)
5 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
1B
Zercher Deadlift
5 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2A
Pull-Up (Bodyweight)
3 Sets
1 Set
15 Reps
15 Reps
@6.5
@6.5
2B
Push Up (Parallettes)
3 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3
Weighted Cross Bench Sit-Up
5 Sets
12 Reps
@8
4A
Bear Crawl
2 Sets
2 Reps
@5
4B
Duck Walk
2 Sets
2 Reps
@5
5A
Alternating Dumbbell Curl
3 Sets
12 Reps
@7
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
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