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Fawning over Life

by Griffin Frye

Program Description

✧ WEEK A: x1 kettlebell training day, x2 hypertrophy days. ✧ WEEK B: x2 kettlebell training days, x1 hypertrophy day. ✧ Train on non-consecutive days (M-W-F).

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
    Jul 10, 2025 01:15

Summary

Transform your fitness journey with "Fawning over Life," an 8-week program designed to sculpt and strengthen your body through a balanced mix of hypertrophy and kettlebell training. Committing just three days a week, you'll engage in targeted exercises like dumbbell curls, pull-ups, and kettlebell swings, ensuring a comprehensive workout that builds muscle and endurance. Each session is crafted to keep you motivated and challenged, making it easy to fit into your busy lifestyle. Get ready to embrace your strength and fall in love with the process!
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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
1
Hammer Curl (Dumbbell)
3
20-30 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Push Up (Incline)
3
10-12 reps
-
4
Dip (Assisted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
1
10-15 reps
-
1B
Front Squat (Dumbbell)
1
10-15 reps
-
2
Kettlebell Swing
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
20-30 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Push Up (Incline)
3
10-12 reps
-
4
Dip (Assisted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
1
10-15 reps
-
1B
Front Squat (Dumbbell)
1
10-15 reps
-
2
Kettlebell Swing
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
20-30 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Push Up (Incline)
3
10-12 reps
-
4
Dip (Assisted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
1
10-15 reps
-
1B
Front Squat (Dumbbell)
1
10-15 reps
-
2
Kettlebell Swing
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
20-30 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Push Up (Incline)
3
10-12 reps
-
4
Dip (Assisted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
1
10-15 reps
-
1B
Front Squat (Dumbbell)
1
10-15 reps
-
2
Kettlebell Swing
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
10-15 reps
-
1B
Front Squat (Dumbbell)
3
10-15 reps
-
2
Kettlebell Swing
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
20-30 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Push Up (Incline)
3
10-12 reps
-
4
Dip (Assisted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
10-15 reps
-
1B
Front Squat (Dumbbell)
3
10-15 reps
-
2
Kettlebell Swing
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
20-30 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Push Up (Incline)
3
10-12 reps
-
4
Dip (Assisted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
10-15 reps
-
1B
Front Squat (Dumbbell)
3
10-15 reps
-
2
Kettlebell Swing
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
20-30 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Push Up (Incline)
3
10-12 reps
-
4
Dip (Assisted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
10-15 reps
-
1B
Front Squat (Dumbbell)
3
10-15 reps
-
2
Kettlebell Swing
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
20-30 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Push Up (Incline)
3
10-12 reps
-
4
Dip (Assisted)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Angelmaker
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
1
10-15 reps
-
1B
Front Squat (Dumbbell)
1
10-15 reps
-
2
Kettlebell Swing
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Angelmaker
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
1
10-15 reps
-
1B
Front Squat (Dumbbell)
1
10-15 reps
-
2
Kettlebell Swing
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Angelmaker
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
1
10-15 reps
-
1B
Front Squat (Dumbbell)
1
10-15 reps
-
2
Kettlebell Swing
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Band)
3
6-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Angelmaker
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
1
10-15 reps
-
1B
Front Squat (Dumbbell)
1
10-15 reps
-
2
Kettlebell Swing
1
5 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Hammer Curl (Dumbbell)
3 Sets
20-30 Reps
-
2
Pull-Up (Band)
3 Sets
6-12 Reps
-
3
Push Up (Incline)
3 Sets
10-12 Reps
-
4
Dip (Assisted)
3 Sets
15-20 Reps
-
Day 2
1A
Kettlebell Press
3 Sets
10-15 Reps
-
1B
Front Squat (Dumbbell)
3 Sets
10-15 Reps
-
2
Kettlebell Swing
1 Set
5 mins
-
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
2
Pull-Up (Band)
3 Sets
6-12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Angelmaker
3 Sets
10-12 Reps
-