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Tsatsouline x3 - Simple & Sinister

by Davy 36

Program Description

Pavel Tsatsouline believed in low volume, high intensity, high frequency. greasing the groove refers to practicing a lift frequently without pushing the muscle to failure. This helps improve motor patterns and builds neurological adaptations to make you stronger without fatiguing the muscles excessively. Pavel also encouraged proper form, tightness, technique, maximal force with zero wasted movement. This program is barebones simple. progress your movements with strict form. This is a kettlebell-only program.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 05, 2025 02:44
  • Last Edited
    Jun 08, 2025 07:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 5-9
2
Turkish Get Up
10
1 reps
RPE 5-9
Week 1
1 / 8 Weeks
Day 1
1
Kettlebell Swing
10 Sets
10 Reps
@5-9
2
Turkish Get Up
10 Sets
1 Reps
@5-9
Day 2
1
Kettlebell Swing
10 Sets
10 Reps
@5-9
2
Turkish Get Up
10 Sets
1 Reps
@5-9
Day 3
1
Kettlebell Swing
10 Sets
10 Reps
@5-9
2
Turkish Get Up
10 Sets
1 Reps
@5-9