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White Wolf - Kettlebell Full Athletic Build - 40s

by Kerry W.
1 athletes joined

Program Description

**White Wolf - Kettlebell Full Athletic Build - Over 40** is a dynamic 10 week program designed to enhance strength and sculpt your physique through a blend of kettlebell and bodyweight exercises. With 16 sessions spread across the month, each workout lasts approximately 30-50minutes, making it manageable yet effective for all fitness levels—from novice to advanced. This program focuses on muscle sculpting and athleticism, utilizing minimal equipment, perfect for your garage gym setup. Get ready to transform your body while building functional strength and endurance!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 04, 2026 07:55
  • Last Edited
    Feb 09, 2026 11:27
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Front Delts
12.4%
Upper Back
11.2%
Triceps
10.4%
Lats
9.6%
Chest
7.2%
Glutes
6.8%
Hamstrings
6.8%
Stretching
6.4%
Middle Delts
6.4%
Calves
3.2%
Biceps
3.2%
Rear Delts
1.6%
Abs
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 9
4
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5A
KB Curtsy reverse lung with oblique twist
4
10 reps
RPE 9
5B
Kettlebell Ballistic Rows
4
20 reps
RPE 7
6A
Kettlebell Push out
4
20 reps
RPE 8.5
6B
Kettlebell Halo
4
15 reps
RPE 8.5
7A
KB Reaper Reach
4
10 reps
RPE 9
7B
Kettle Around The Worlds
4
15 reps
RPE 7
8A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
8B
Kettlebell Side To Side Swings
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 9
4
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5A
KB Curtsy reverse lung with oblique twist
4
10 reps
RPE 9
5B
Kettlebell Ballistic Rows
4
20 reps
RPE 7
6A
Kettlebell Push out
4
15 reps
RPE 8.5
6B
Kettlebell Halo
4
15 reps
RPE 8.5
7A
KB Reaper Reach
4
10 reps
RPE 9
7B
Kettle Around The Worlds
4
15 reps
RPE 7
8A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
8B
Kettlebell Side To Side Swings
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 9
4
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5A
KB Curtsy reverse lung with oblique twist
4
10 reps
RPE 9
5B
Kettlebell Ballistic Rows
4
20 reps
RPE 7
6A
Kettlebell Push out
4
15 reps
RPE 8.5
6B
Kettlebell Halo
4
15 reps
RPE 8.5
7A
KB Reaper Reach
4
10 reps
RPE 9
7B
Kettle Around The Worlds
4
15 reps
RPE 7
8A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
8B
Kettlebell Side To Side Swings
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 9
4
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5A
KB Curtsy reverse lung with oblique twist
4
10 reps
RPE 9
5B
Kettlebell Ballistic Rows
4
20 reps
RPE 7
6A
Kettlebell Push out
4
15 reps
RPE 8.5
6B
Kettlebell Halo
4
15 reps
RPE 8.5
7A
KB Reaper Reach
4
10 reps
RPE 9
7B
Kettle Around The Worlds
4
15 reps
RPE 7
8A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
8B
Kettlebell Side To Side Swings
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 9
4
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5A
KB Curtsy reverse lung with oblique twist
4
10 reps
RPE 9
5B
Kettlebell Ballistic Rows
4
20 reps
RPE 7
6A
Kettlebell Push out
4
15 reps
RPE 8.5
6B
Kettlebell Halo
4
15 reps
RPE 8.5
7A
KB Reaper Reach
4
10 reps
RPE 9
7B
Kettle Around The Worlds
4
15 reps
RPE 7
8A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
8B
Kettlebell Side To Side Swings
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 9
4
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5A
KB Curtsy reverse lung with oblique twist
4
10 reps
RPE 9
5B
Kettlebell Ballistic Rows
4
20 reps
RPE 7
6A
Kettlebell Push out
4
15 reps
RPE 8.5
6B
Kettlebell Halo
4
15 reps
RPE 8.5
7A
KB Reaper Reach
4
10 reps
RPE 9
7B
Kettle Around The Worlds
4
15 reps
RPE 7
8A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
8B
Kettlebell Side To Side Swings
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 9
4
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5A
KB Curtsy reverse lung with oblique twist
4
10 reps
RPE 9
5B
Kettlebell Ballistic Rows
4
20 reps
RPE 7
6A
Kettlebell Push out
4
15 reps
RPE 8.5
6B
Kettlebell Halo
4
15 reps
RPE 8.5
7A
KB Reaper Reach
4
10 reps
RPE 9
7B
Kettle Around The Worlds
4
15 reps
RPE 7
8A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
8B
Kettlebell Side To Side Swings
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 9
4
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5A
KB Curtsy reverse lung with oblique twist
4
10 reps
RPE 9
5B
Kettlebell Ballistic Rows
4
20 reps
RPE 7
6A
Kettlebell Push out
4
15 reps
RPE 8.5
6B
Kettlebell Halo
4
15 reps
RPE 8.5
7A
KB Reaper Reach
4
10 reps
RPE 9
7B
Kettle Around The Worlds
4
15 reps
RPE 7
8A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
8B
Kettlebell Side To Side Swings
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 9
4
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5A
KB Curtsy reverse lung with oblique twist
4
10 reps
RPE 9
5B
Kettlebell Ballistic Rows
4
20 reps
RPE 7
6A
Kettlebell Push out
4
15 reps
RPE 8.5
6B
Kettlebell Halo
4
15 reps
RPE 8.5
7A
KB Reaper Reach
4
10 reps
RPE 9
7B
Kettle Around The Worlds
4
15 reps
RPE 7
8A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
8B
Kettlebell Side To Side Swings
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 9
4
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5A
KB Curtsy reverse lung with oblique twist
4
10 reps
RPE 9
5B
Kettlebell Ballistic Rows
4
20 reps
RPE 7
6A
Kettlebell Push out
4
15 reps
RPE 8.5
6B
Kettlebell Halo
4
15 reps
RPE 8.5
7A
KB Reaper Reach
4
10 reps
RPE 9
7B
Kettle Around The Worlds
4
15 reps
RPE 7
8A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
8B
Kettlebell Side To Side Swings
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Rocket Squat Thrust
5
10 reps
RPE 8
3B
Kettlebell Overhead March
5
15 reps
RPE 8
3C
Kettlebell Plyo Push-up
5
15 reps
RPE 8
3D
KB Gorilla upper cut
5
10 reps
RPE 8
3E
Kettlebell Low to High Chops
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Rocket Squat Thrust
5
10 reps
RPE 8
3B
Kettlebell Overhead March
5
15 reps
RPE 8
3C
Kettlebell Plyo Push-up
5
15 reps
RPE 8
3D
KB Gorilla upper cut
5
10 reps
RPE 8
3E
Kettlebell Low to High Chops
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Rocket Squat Thrust
5
10 reps
RPE 8
3B
Kettlebell Overhead March
5
15 reps
RPE 8
3C
Kettlebell Plyo Push-up
5
15 reps
RPE 8
3D
KB Gorilla upper cut
5
10 reps
RPE 8
3E
Kettlebell Low to High Chops
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Rocket Squat Thrust
5
10 reps
RPE 8
3B
Kettlebell Overhead March
5
15 reps
RPE 8
3C
Kettlebell Plyo Push-up
5
15 reps
RPE 8
3D
KB Gorilla upper cut
5
10 reps
RPE 8
3E
Kettlebell Low to High Chops
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Rocket Squat Thrust
5
10 reps
RPE 8
3B
Kettlebell Overhead March
5
15 reps
RPE 8
3C
Kettlebell Plyo Push-up
5
15 reps
RPE 8
3D
KB Gorilla upper cut
5
10 reps
RPE 8
3E
Kettlebell Low to High Chops
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Rocket Squat Thrust
5
10 reps
RPE 8
3B
Kettlebell Overhead March
5
15 reps
RPE 8
3C
Kettlebell Plyo Push-up
5
15 reps
RPE 8
3D
KB Gorilla upper cut
5
10 reps
RPE 8
3E
Kettlebell Low to High Chops
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Rocket Squat Thrust
5
10 reps
RPE 8
3B
Kettlebell Overhead March
5
15 reps
RPE 8
3C
Kettlebell Plyo Push-up
5
15 reps
RPE 8
3D
KB Gorilla upper cut
5
10 reps
RPE 8
3E
Kettlebell Low to High Chops
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Rocket Squat Thrust
5
10 reps
RPE 8
3B
Kettlebell Overhead March
5
15 reps
RPE 8
3C
Kettlebell Plyo Push-up
5
15 reps
RPE 8
3D
KB Gorilla upper cut
5
10 reps
RPE 8
3E
Kettlebell Low to High Chops
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Rocket Squat Thrust
5
10 reps
RPE 8
3B
Kettlebell Overhead March
5
15 reps
RPE 8
3C
Kettlebell Plyo Push-up
5
15 reps
RPE 8
3D
KB Gorilla upper cut
5
10 reps
RPE 8
3E
Kettlebell Low to High Chops
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Rocket Squat Thrust
5
10 reps
RPE 8
3B
Kettlebell Overhead March
5
15 reps
RPE 8
3C
Kettlebell Plyo Push-up
5
15 reps
RPE 8
3D
KB Gorilla upper cut
5
10 reps
RPE 8
3E
Kettlebell Low to High Chops
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Dumbbell Bench Pullover
4
15 reps
RPE 7
5A
Kettlebell Swing
4
15 reps
RPE 8
5B
Kettlebell Press
4
15 reps
RPE 8
6A
Kettlebell pushup
4
20 reps
RPE 7
6B
Romanian deadlift kettlebell
4
12 reps
RPE 8
7A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 9
8A
Kettlebell Lateral Rasies
4
10 reps
RPE 9
8B
Kettlebell Baseball Swings
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Dumbbell Bench Pullover
4
15 reps
RPE 7
5A
Kettlebell Swing
4
15 reps
RPE 8
5B
Kettlebell Press
4
15 reps
RPE 8
6A
Kettlebell pushup
4
20 reps
RPE 7
6B
Romanian deadlift kettlebell
4
12 reps
RPE 8
7A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 9
8A
Kettlebell Lateral Rasies
4
10 reps
RPE 9
8B
Kettlebell Baseball Swings
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Dumbbell Bench Pullover
4
15 reps
RPE 7
5A
Kettlebell Swing
4
15 reps
RPE 8
5B
Kettlebell Press
4
15 reps
RPE 8
6A
Kettlebell pushup
4
20 reps
RPE 7
6B
Romanian deadlift kettlebell
4
12 reps
RPE 8
7A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 9
8A
Kettlebell Lateral Rasies
4
10 reps
RPE 9
8B
Kettlebell Baseball Swings
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Dumbbell Bench Pullover
4
15 reps
RPE 7
5A
Kettlebell Swing
4
15 reps
RPE 8
5B
Kettlebell Press
4
15 reps
RPE 8
6A
Kettlebell pushup
4
20 reps
RPE 7
6B
Romanian deadlift kettlebell
4
12 reps
RPE 8
7A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 9
8A
Kettlebell Lateral Rasies
4
10 reps
RPE 9
8B
Kettlebell Baseball Swings
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Dumbbell Bench Pullover
4
15 reps
RPE 7
5A
Kettlebell Swing
4
15 reps
RPE 8
5B
Kettlebell Press
4
15 reps
RPE 8
6A
Kettlebell pushup
4
20 reps
RPE 7
6B
Romanian deadlift kettlebell
4
12 reps
RPE 8
7A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 9
8A
Kettlebell Lateral Rasies
4
10 reps
RPE 9
8B
Kettlebell Baseball Swings
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Dumbbell Bench Pullover
4
15 reps
RPE 7
5A
Kettlebell Swing
4
15 reps
RPE 8
5B
Kettlebell Press
4
15 reps
RPE 8
6A
Kettlebell pushup
4
20 reps
RPE 7
6B
Romanian deadlift kettlebell
4
12 reps
RPE 8
7A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 9
8A
Kettlebell Lateral Rasies
4
10 reps
RPE 9
8B
Kettlebell Baseball Swings
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Dumbbell Bench Pullover
4
15 reps
RPE 7
5A
Kettlebell Swing
4
15 reps
RPE 8
5B
Kettlebell Press
4
15 reps
RPE 8
6A
Kettlebell pushup
4
20 reps
RPE 7
6B
Romanian deadlift kettlebell
4
12 reps
RPE 8
7A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 9
8A
Kettlebell Lateral Rasies
4
10 reps
RPE 9
8B
Kettlebell Baseball Swings
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Dumbbell Bench Pullover
4
15 reps
RPE 7
5A
Kettlebell Swing
4
15 reps
RPE 8
5B
Kettlebell Press
4
15 reps
RPE 8
6A
Kettlebell pushup
4
20 reps
RPE 7
6B
Romanian deadlift kettlebell
4
12 reps
RPE 8
7A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 9
8A
Kettlebell Lateral Rasies
4
10 reps
RPE 9
8B
Kettlebell Baseball Swings
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Dumbbell Bench Pullover
4
15 reps
RPE 7
5A
Kettlebell Swing
4
15 reps
RPE 8
5B
Kettlebell Press
4
15 reps
RPE 8
6A
Kettlebell pushup
4
20 reps
RPE 7
6B
Romanian deadlift kettlebell
4
12 reps
RPE 8
7A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 9
8A
Kettlebell Lateral Rasies
4
10 reps
RPE 9
8B
Kettlebell Baseball Swings
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Dumbbell Bench Pullover
4
15 reps
RPE 7
5A
Kettlebell Swing
4
15 reps
RPE 8
5B
Kettlebell Press
4
15 reps
RPE 8
6A
Kettlebell pushup
4
20 reps
RPE 7
6B
Romanian deadlift kettlebell
4
12 reps
RPE 8
7A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 9
8A
Kettlebell Lateral Rasies
4
10 reps
RPE 9
8B
Kettlebell Baseball Swings
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Swing
5
12 reps
RPE 8
3B
Kettlebell Sumo Squat to Halo
5
10 reps
RPE 8
3C
Kettlebell Bent Over Row
5
12 reps
RPE 8
3D
Kettlebell Dynamic Front Raise side-side
5
15 reps
RPE 8
3E
Kettlebell single arm high pull with twist
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Swing
5
12 reps
RPE 8
3B
Kettlebell Sumo Squat to Halo
5
10 reps
RPE 8
3C
Kettlebell Bent Over Row
5
12 reps
RPE 8
3D
Kettlebell Dynamic Front Raise side-side
5
15 reps
RPE 8
3E
Kettlebell single arm high pull with twist
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Swing
5
12 reps
RPE 8
3B
Kettlebell Sumo Squat to Halo
5
10 reps
RPE 8
3C
Kettlebell Bent Over Row
5
12 reps
RPE 8
3D
Kettlebell Dynamic Front Raise side-side
5
15 reps
RPE 8
3E
Kettlebell single arm high pull with twist
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Swing
5
12 reps
RPE 8
3B
Kettlebell Sumo Squat to Halo
5
10 reps
RPE 8
3C
Kettlebell Bent Over Row
5
12 reps
RPE 8
3D
Kettlebell Dynamic Front Raise side-side
5
15 reps
RPE 8
3E
Kettlebell single arm high pull with twist
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Swing
5
12 reps
RPE 8
3B
Kettlebell Sumo Squat to Halo
5
10 reps
RPE 8
3C
Kettlebell Bent Over Row
5
12 reps
RPE 8
3D
Kettlebell Dynamic Front Raise side-side
5
15 reps
RPE 8
3E
Kettlebell single arm high pull with twist
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Swing
5
12 reps
RPE 8
3B
Kettlebell Sumo Squat to Halo
5
10 reps
RPE 8
3C
Kettlebell Bent Over Row
5
12 reps
RPE 8
3D
Kettlebell Dynamic Front Raise side-side
5
15 reps
RPE 8
3E
Kettlebell single arm high pull with twist
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Swing
5
12 reps
RPE 8
3B
Kettlebell Sumo Squat to Halo
5
10 reps
RPE 8
3C
Kettlebell Bent Over Row
5
12 reps
RPE 8
3D
Kettlebell Dynamic Front Raise side-side
5
15 reps
RPE 8
3E
Kettlebell single arm high pull with twist
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Swing
5
12 reps
RPE 8
3B
Kettlebell Sumo Squat to Halo
5
10 reps
RPE 8
3C
Kettlebell Bent Over Row
5
12 reps
RPE 8
3D
Kettlebell Dynamic Front Raise side-side
5
15 reps
RPE 8
3E
Kettlebell single arm high pull with twist
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Swing
5
12 reps
RPE 8
3B
Kettlebell Sumo Squat to Halo
5
10 reps
RPE 8
3C
Kettlebell Bent Over Row
5
12 reps
RPE 8
3D
Kettlebell Dynamic Front Raise side-side
5
15 reps
RPE 8
3E
Kettlebell single arm high pull with twist
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
25 reps
RPE 6
2
Side Leg Swings
2
20 reps
RPE 6
3A
Kettlebell Swing
5
12 reps
RPE 8
3B
Kettlebell Sumo Squat to Halo
5
10 reps
RPE 8
3C
Kettlebell Bent Over Row
5
12 reps
RPE 8
3D
Kettlebell Dynamic Front Raise side-side
5
15 reps
RPE 8
3E
Kettlebell single arm high pull with twist
5
10 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Pogo Hop
2 Sets
25 Reps
@6
2
Side Leg Swings
2 Sets
20 Reps
@6
3
Bench Press (Barbell)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
7 Reps
@6
@7
@9
4
Face Pull
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
15 Reps
@6
@7
@8
@9
5A
KB Curtsy reverse lung with oblique twist
4 Sets
10 Reps
@9
5B
Kettlebell Ballistic Rows
4 Sets
20 Reps
@7
6A
Kettlebell Push out
4 Sets
20 Reps
@8.5
6B
Kettlebell Halo
4 Sets
15 Reps
@8.5
7A
KB Reaper Reach
4 Sets
10 Reps
@9
7B
Kettle Around The Worlds
4 Sets
15 Reps
@7
8A
Kettlebell Gorilla Row
4 Sets
20 Reps
@8.5
8B
Kettlebell Side To Side Swings
4 Sets
12 Reps
@9
Day 2
1
Pogo Hop
2 Sets
25 Reps
@6
2
Side Leg Swings
2 Sets
20 Reps
@6
3A
Kettlebell Rocket Squat Thrust
5 Sets
10 Reps
@8
3B
Kettlebell Overhead March
5 Sets
15 Reps
@8
3C
Kettlebell Plyo Push-up
5 Sets
15 Reps
@8
3D
KB Gorilla upper cut
5 Sets
10 Reps
@8
3E
Kettlebell Low to High Chops
5 Sets
15 Reps
@8
Day 4
1
Pogo Hop
2 Sets
25 Reps
@6
2
Side Leg Swings
2 Sets
20 Reps
@6
3A
Kettlebell Swing
5 Sets
12 Reps
@8
3B
Kettlebell Sumo Squat to Halo
5 Sets
10 Reps
@8
3C
Kettlebell Bent Over Row
5 Sets
12 Reps
@8
3D
Kettlebell Dynamic Front Raise side-side
5 Sets
15 Reps
@8
3E
Kettlebell single arm high pull with twist
5 Sets
10 Reps
@8
Day 3
1
Pogo Hop
2 Sets
25 Reps
@6
2
Side Leg Swings
2 Sets
20 Reps
@6
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
4
Dumbbell Bench Pullover
4 Sets
15 Reps
@7
5A
Kettlebell Swing
4 Sets
15 Reps
@8
5B
Kettlebell Press
4 Sets
15 Reps
@8
6A
Kettlebell pushup
4 Sets
20 Reps
@7
6B
Romanian deadlift kettlebell
4 Sets
12 Reps
@8
7A
Kettle Underhand Front Chest Raises
4 Sets
12 Reps
@8
7B
Side Bend
4 Sets
20 Reps
@9
8A
Kettlebell Lateral Rasies
4 Sets
10 Reps
@9
8B
Kettlebell Baseball Swings
4 Sets
12 Reps
@9