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BoostcampPNG

Fawning over Life

by Griffin Frye

Program Description

✧ x2 kettlebell training days, x1 core + bodyweight day, x1 mobility day. ✧ Train on non-consecutive days (M-W-F) (Mobility can on a consecutive day.) ✧ 3-ish minutes rest, 2-3 RIR.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 25, 2025 11:17
  • Last Edited
    Jun 26, 2025 06:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 Clean and Press
5
10 reps
-
2
Front Squat (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
10 reps
-
2
Front Squat (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
10 reps
-
2
Front Squat (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
10 reps
-
2
Front Squat (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
10 reps
-
2
Front Squat (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
10 reps
-
2
Front Squat (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
10 reps
-
2
Front Squat (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
10 reps
-
2
Front Squat (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Dip (Assisted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Dip (Assisted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Dip (Assisted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Dip (Assisted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Dip (Assisted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Dip (Assisted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Dip (Assisted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Dip (Assisted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
10
5 reps
-
2
Front Squat (Dumbbell)
10
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
10
5 reps
-
2
Front Squat (Dumbbell)
10
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
10
5 reps
-
2
Front Squat (Dumbbell)
10
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
10
5 reps
-
2
Front Squat (Dumbbell)
10
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
10
5 reps
-
2
Front Squat (Dumbbell)
10
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
10
5 reps
-
2
Front Squat (Dumbbell)
10
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
10
5 reps
-
2
Front Squat (Dumbbell)
10
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
10
5 reps
-
2
Front Squat (Dumbbell)
10
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Angelmaker
5
0.5 mins
-
2
Kettlebell Swing
5
0.5 mins
-
3
Windmill
5
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Angelmaker
5
0.5 mins
-
2
Kettlebell Swing
5
0.5 mins
-
3
Windmill
5
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Angelmaker
5
0.5 mins
-
2
Kettlebell Swing
5
0.5 mins
-
3
Windmill
5
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Angelmaker
5
0.5 mins
-
2
Kettlebell Swing
5
0.5 mins
-
3
Windmill
5
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Angelmaker
5
0.5 mins
-
2
Kettlebell Swing
5
0.5 mins
-
3
Windmill
5
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Angelmaker
5
0.5 mins
-
2
Kettlebell Swing
5
0.5 mins
-
3
Windmill
5
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Angelmaker
5
0.5 mins
-
2
Kettlebell Swing
5
0.5 mins
-
3
Windmill
5
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Angelmaker
5
0.5 mins
-
2
Kettlebell Swing
5
0.5 mins
-
3
Windmill
5
0.5 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Kettlebell Clean and Press
5 Sets
10 Reps
-
2
Front Squat (Dumbbell)
5 Sets
10 Reps
-
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
2
Pull-Up (Band)
3 Sets
6-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Dip (Assisted)
3 Sets
10-12 Reps
-
Day 3
1
Kettlebell Clean and Press
10 Sets
5 Reps
-
2
Front Squat (Dumbbell)
10 Sets
5 Reps
-
Day 4
1
Angelmaker
5 Sets
0.5 mins
-
2
Kettlebell Swing
5 Sets
0.5 mins
-
3
Windmill
5 Sets
0.5 mins
-