Armor Building Formula (Lightbringer Edition)

by Griffin Frye

Program Description

Kettlebell fitness.

Program Overview

Level
Intermediate
Goal
Athletics, Olympic Weightlifting
Equipment
At Home
Program Length
8 weeks
Time Per Workout
30 minutes
Created
Sep 18, 2025 01:27
Last Edited
Sep 18, 2025 01:34

Muscle Engagement

Front

Back

MuscleSet

Triceps

23.3%

Front Delts

21.5%

Middle Delts

17.8%

Chest

15.3%

Quadriceps

7.4%

Lower Back

4.9%

Glutes

3.7%

Abs

3.1%

Hamstrings

1.8%

Upper Back

1.2%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Kettlebell Clean

1

30 reps

-

2

Kettlebell Clean and Press

1

30 reps

-

3

Front Squat (Dumbbell)

1

60 reps

-

Day 1

1

Kettlebell Press

5

10 reps

-

2

Push Up

5

20 reps

-

3

Ab Wheel

1

10 reps

-

Day 1

1

Kettlebell Clean

1

30 reps

-

2

Kettlebell Clean and Press

1

30 reps

-

3

Front Squat (Dumbbell)

1

60 reps

-

Day 1

1

Kettlebell Press

5

10 reps

-

2

Push Up

5

20 reps

-

3

Ab Wheel

1

10 reps

-

Day 1

1

Kettlebell Clean

1

30 reps

-

2

Kettlebell Clean and Press

1

30 reps

-

3

Front Squat (Dumbbell)

1

60 reps

-

Day 1

1

Kettlebell Press

5

10 reps

-

2

Push Up

5

20 reps

-

3

Ab Wheel

1

10 reps

-

Day 1

1

Kettlebell Clean

1

30 reps

-

2

Kettlebell Clean and Press

1

30 reps

-

3

Front Squat (Dumbbell)

1

60 reps

-

Day 1

1

Kettlebell Press

5

10 reps

-

2

Push Up

5

20 reps

-

3

Ab Wheel

1

10 reps

-

Day 2

1

Kettlebell Press

5

10 reps

-

2

Push Up

5

20 reps

-

3

Ab Wheel

1

10 reps

-

Day 2

1

Kettlebell Clean

1

30 reps

-

2

Kettlebell Clean and Press

1

30 reps

-

3

Front Squat (Dumbbell)

1

60 reps

-

Day 2

1

Kettlebell Press

5

10 reps

-

2

Push Up

5

20 reps

-

3

Ab Wheel

1

10 reps

-

Day 2

1

Kettlebell Clean

1

30 reps

-

2

Kettlebell Clean and Press

1

30 reps

-

3

Front Squat (Dumbbell)

1

60 reps

-

Day 2

1

Kettlebell Press

5

10 reps

-

2

Push Up

5

20 reps

-

3

Ab Wheel

1

10 reps

-

Day 2

1

Kettlebell Clean

1

30 reps

-

2

Kettlebell Clean and Press

1

30 reps

-

3

Front Squat (Dumbbell)

1

60 reps

-

Day 2

1

Kettlebell Press

5

10 reps

-

2

Push Up

5

20 reps

-

3

Ab Wheel

1

10 reps

-

Day 2

1

Kettlebell Clean

1

30 reps

-

2

Kettlebell Clean and Press

1

30 reps

-

3

Front Squat (Dumbbell)

1

60 reps

-

Day 3

1

Kettlebell Clean

1

30 reps

-

2

Kettlebell Clean and Press

1

30 reps

-

3

Front Squat (Dumbbell)

1

60 reps

-

Day 3

1

Kettlebell Press

5

10 reps

-

2

Push Up

5

20 reps

-

3

Ab Wheel

1

10 reps

-

Day 3

1

Kettlebell Clean

1

30 reps

-

2

Kettlebell Clean and Press

1

30 reps

-

3

Front Squat (Dumbbell)

1

60 reps

-

Day 3

1

Kettlebell Press

5

10 reps

-

2

Push Up

5

20 reps

-

3

Ab Wheel

1

10 reps

-

Day 3

1

Kettlebell Clean

1

30 reps

-

2

Kettlebell Clean and Press

1

30 reps

-

3

Front Squat (Dumbbell)

1

60 reps

-

Day 3

1

Kettlebell Press

5

10 reps

-

2

Push Up

5

20 reps

-

3

Ab Wheel

1

10 reps

-

Day 3

1

Kettlebell Clean

1

30 reps

-

2

Kettlebell Clean and Press

1

30 reps

-

3

Front Squat (Dumbbell)

1

60 reps

-

Day 3

1

Kettlebell Press

5

10 reps

-

2

Push Up

5

20 reps

-

3

Ab Wheel

1

10 reps

-

Day 1

1

Kettlebell Clean

1 Set

30 Reps

-

2

Kettlebell Clean and Press

1 Set

30 Reps

-

3

Front Squat (Dumbbell)

1 Set

60 Reps

-

Day 2

1

Kettlebell Press

1 Set

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

10 Reps

-

-

-

-

-

2

Push Up

1 Set

1 Set

1 Set

1 Set

1 Set

20 Reps

20 Reps

20 Reps

20 Reps

20 Reps

-

-

-

-

-

3

Ab Wheel

1 Set

10 Reps

-

Day 3

1

Kettlebell Clean

1 Set

30 Reps

-

2

Kettlebell Clean and Press

1 Set

30 Reps

-

3

Front Squat (Dumbbell)

1 Set

60 Reps

-