Program Description
It’s simple, if not easy. Focus on moving lots of weight with compound movements in short period of time and minimal adjustment. Ideally, performed with two (adjustable) kettlebells or dumbbells. Perform all exercises with the same weight to cut down on time between sets.
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalAthletics, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout30 minutes
- CreatedFeb 14, 2025 07:11
- Last EditedJun 18, 2025 09:52
Summary
Unlock your strength and build a powerful physique with the "Big 6 for Busy People" program. This 8-week, 6-day-a-week regimen is designed for those with tight schedules, focusing on compound movements that maximize efficiency and results. Each workout incorporates essential exercises like weighted push-ups, kettlebell squats, and pull-ups, ensuring you hit all major muscle groups effectively. Perfect for anyone looking to enhance their strength without spending hours in the gym, this program is your ticket to a fitter, stronger you.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Push Up (Weighted)5 Sets
5-15 Reps
-
2
Double Kettlebell Row1 Set
5-15 Reps
-
3
Kettlebell Double Front Squat1 Set
5-15 Reps
-
4
Double Kettlebell Press1 Set
5-15 Reps
-
5
Pull-Up (Band)1 Set
5-15 Reps
-
6
Double Kettlebell Deadlift1 Set
5-15 Reps
-
Day 2
1
Double Kettlebell Row5 Sets
5-15 Reps
-
2
Kettlebell Double Front Squat1 Set
5-15 Reps
-
3
Double Kettlebell Press1 Set
5-15 Reps
-
4
Pull-Up (Band)1 Set
5-15 Reps
-
5
Double Kettlebell Deadlift1 Set
5-15 Reps
-
6
Push Up (Weighted)1 Set
5-15 Reps
-
Day 3
1
Kettlebell Double Front Squat5 Sets
5-15 Reps
-
2
Double Kettlebell Press1 Set
5-15 Reps
-
3
Pull-Up (Band)1 Set
5-15 Reps
-
4
Double Kettlebell Deadlift1 Set
5-15 Reps
-
5
Push Up (Weighted)1 Set
5-15 Reps
-
6
Double Kettlebell Row1 Set
5-15 Reps
-
Day 4
1
Double Kettlebell Press5 Sets
5-15 Reps
-
2
Pull-Up (Band)1 Set
5-15 Reps
-
3
Double Kettlebell Deadlift1 Set
5-15 Reps
-
4
Push Up (Weighted)1 Set
5-15 Reps
-
5
Double Kettlebell Row1 Set
5-15 Reps
-
6
Kettlebell Double Front Squat1 Set
5-15 Reps
-
Day 5
1
Pull-Up (Band)5 Sets
5-15 Reps
-
2
Double Kettlebell Deadlift1 Set
5-15 Reps
-
3
Push Up (Weighted)1 Set
5-15 Reps
-
4
Double Kettlebell Row1 Set
5-15 Reps
-
5
Kettlebell Double Front Squat1 Set
5-15 Reps
-
6
Double Kettlebell Press1 Set
5-15 Reps
-
Day 6
1
Double Kettlebell Deadlift5 Sets
5-15 Reps
-
2
Push Up (Weighted)1 Set
5-15 Reps
-
3
Double Kettlebell Row1 Set
5-15 Reps
-
4
Kettlebell Double Front Squat1 Set
5-15 Reps
-
5
Double Kettlebell Press1 Set
5-15 Reps
-
6
Pull-Up (Band)1 Set
5-15 Reps
-