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Kettlebell Restart

by Jennifer E.

Program Description

Start strength training again after a long pause with the least amount of effort and time. No excuses! Build up a regular training practice within three weeks - then you're ready to hit the gym again.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    3 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 08, 2026 07:50
  • Last Edited
    Mar 08, 2026 09:36
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.8%
Glutes
17%
Hamstrings
10.4%
Front Delts
8%
Upper Back
7.8%
Middle Delts
7.2%
Triceps
6.9%
Lower Back
4.4%
Lats
4.2%
Abs
3.8%
Olympic
3.3%
Adductors
2.4%
Biceps
2.1%
Full Body
1.5%
Forearms
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
3
8 reps
-
2
Goblet Squat
3
8 reps
-
3
One Arm Bent Over Row
3
8 reps
-
4
Single Arm Farmer Carry
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
4
10 reps
-
2
Goblet Squat
4
10 reps
-
3
One Arm Bent Over Row
4
10 reps
-
4
One Arm Overhead Carry with March
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
3
5 reps
-
2
Single Arm Kettlebell Swing
6
10 reps
-
3
Snatch (Kettlebell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Kettlebell Press
6
6 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Turkish Get Up
2
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Kettlebell Press
6
8 reps
-
3
Kettlebell Swing
4
15 reps
-
4
Turkish Get Up
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
5 reps
-
2
Single Arm Kettlebell Swing
6
10 reps
-
3
Snatch (Kettlebell)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
3
8 reps
-
2
Goblet Squat
3
8 reps
-
3
One Arm Bent Over Row
3
8 reps
-
4
Single Arm Farmer Carry
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
4
10 reps
-
2
Goblet Squat
4
10 reps
-
3
One Arm Bent Over Row
4
10 reps
-
4
One Arm Overhead Carry with March
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
6 reps
-
2
Single Arm Kettlebell Swing
6
10 reps
-
3
Snatch (Kettlebell)
4
6 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Kettlebell Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
One Arm Bent Over Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Single Arm Farmer Carry
1 Set
3 Reps
-
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Kettlebell Press
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
-
-
3
Kettlebell Swing
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Turkish Get Up
1 Set
1 Set
2 Reps
2 Reps
-
-
Day 3
1
Kettlebell Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
One Arm Bent Over Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Single Arm Farmer Carry
1 Set
3 Reps
-