Kettlebuilding Calisthenics Hybrid (OLD)
The "Functional & Rugged" Vibe Focuses on the practical, real-world application of your training. Built for the Real World. Strength That Travels.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Smith Machine) | 3 | 10 reps | @9 |
| 1B | Chin-Up (Weighted) | 3 | 8 reps | @9 |
| 2 | Pec Deck (Machine) | 2 | 10 reps | @9 |
| 3 | Squat Thruster | 3 | 5 reps | @8 |
| 4 | Kettlebell Swing | 3 | 5 reps | @8 |
| 5 | Kettlebell Gorilla Row | 3 | 5 reps | @8 |
| 6 | Split Squat (Dumbbell) | 3 | 10 reps | @6 |
| Superset | ||||
| 7A | Ab Wheel | 3 | 10 reps | @8 |
| 7B | Hanging Toes To Bar | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pike Push Up | 2 | 8 reps | @8 |
| 1B | Tuck Lever Hold | 2 | 0.5 min | @6 |
| Superset | ||||
| 2A | Dip (Weighted) | 3 | 8 reps | @8.5 |
| 2B | Tuck Lever Raises - Reps | 3 | 10 reps | @9 |
| 3 | Cable Fly Low To High | 2 | 10 reps | @9 |
| Superset | ||||
| 4A | Snatch (Kettlebell) | 5 | 5 reps | @7 |
| 4B | Kettlebell Clean and Press | 5 | 5 reps | @7 |
| 4C | Single Arm Iso Row | 5 | 5 reps | @7 |
| Superset | ||||
| 5A | Battle Ropes | 2 | 0.5 min | @9 |
| 5B | Russian Twist (Dumbbell) | 2 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Smith Machine) | 3 | 8 reps | @8 |
| 1B | Romanian Deadlift (Barbell) | 3 | 8 reps | @9 |
| Superset | ||||
| 2A | Seated Dumbbell Good Morning | 2 | 10 reps | @6 |
| 2B | Cossack Squat | 2 | 8 reps | @8 |
| 3 | Pec Deck (Machine) | 2 | 10 reps | @8 |
| 4 | Hanging Toes To Bar | 2 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Preacher Curl (EZ Bar) | 3 | 10 reps | @9 |
| 1B | JM Press (Smith Machine) | 3 | 10 reps | @9 |
| Superset | ||||
| 2A | V-Handle Tricep Pushdown (Cable) | 2 | 10 reps | @9 |
| 2B | Alternating Dumbbell Curl | 2 | 10 reps | @9 |
| Superset | ||||
| 3A | Pec Deck (Machine) | 2 | 10 reps | @9 |
| 3B | Lat Pulldown | 2 | 10 reps | @9 |
| 4 | Decline Sit Up (Weighted) | 2 | 10 reps | @9 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Kettlebuilding Calisthenics Hybrid (OLD) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Kettlebuilding Calisthenics Hybrid (OLD) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Kettlebuilding Calisthenics Hybrid (OLD) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
