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Hard to Kill

by Dakota H.

Program Description

Unleash your inner strength with the "Hard to Kill" program, a comprehensive 6-week journey designed to elevate your athletic performance and sculpt your physique. With four training sessions each week, this versatile program caters to all fitness levels, from beginners to advanced lifters, utilizing bodyweight exercises that you can perform at home. Build resilience and power as you challenge yourself through a dynamic blend of athletic training and muscle sculpting techniques. Get ready to transform your body and mindset—strength is just a workout away!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 23, 2025 09:31
  • Last Edited
    Oct 24, 2025 10:14
Muscle Engagement
Front
Back
MuscleSet
Abs
17.1%
Quadriceps
15.1%
Glutes
11.2%
Triceps
10.5%
Chest
8.6%
Hamstrings
6.9%
Other
5.6%
Front Delts
5.2%
Upper Back
4.8%
Lower Back
3.8%
Olympic
3.4%
Middle Delts
2.5%
Lats
2.5%
Forearms
1.4%
Adductors
1.4%
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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
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
8 reps
RPE 6
2
Front Squat (Dumbbell)
4
12 reps
RPE 8
3
Push Up (Weighted)
4
10 reps
RPE 6
4
Power Punch
4
10 reps
RPE 8
5
Kettlebell Swing
4
20 reps
RPE 8
6
Renegade Row
4
8 reps
RPE 8
7
Burpee
3
0.3 mins
RPE 10
8
Bag Hooks
3
0.3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
8 reps
RPE 6
2
Front Squat (Dumbbell)
4
12 reps
RPE 8
3
Push Up (Weighted)
4
10 reps
RPE 6
4
Power Punch
4
10 reps
RPE 8
5
Kettlebell Swing
4
20 reps
RPE 8
6
Renegade Row
4
8 reps
RPE 8
7
Burpee
3
0.3 mins
RPE 10
8
Bag Hooks
3
0.3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
8 reps
RPE 6
2
Front Squat (Dumbbell)
5
12 reps
RPE 8
3
Push Up (Weighted)
5
10 reps
RPE 6
4
Power Punch
5
10 reps
RPE 8
5
Kettlebell Swing
5
20 reps
RPE 8
6
Renegade Row
5
8 reps
RPE 8
7
Burpee
3
0.3 mins
RPE 10
8
Bag Hooks
3
0.3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
8 reps
RPE 6
2
Front Squat (Dumbbell)
5
12 reps
RPE 8
3
Push Up (Weighted)
5
10 reps
RPE 6
4
Power Punch
5
10 reps
RPE 8
5
Kettlebell Swing
5
20 reps
RPE 8
6
Renegade Row
5
8 reps
RPE 8
7
Burpee
3
0.3 mins
RPE 10
8
Bag Hooks
3
0.3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
8 reps
RPE 6
2
Front Squat (Dumbbell)
5
12 reps
RPE 8
3
Push Up (Weighted)
5
10 reps
RPE 6
4
Power Punch
5
10 reps
RPE 8
5
Kettlebell Swing
5
20 reps
RPE 8
6
Renegade Row
5
8 reps
RPE 8
7
Burpee
3
0.3 mins
RPE 10
8
Bag Hooks
3
0.3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
6
8 reps
RPE 6
2
Front Squat (Dumbbell)
6
12 reps
RPE 8
3
Push Up (Weighted)
6
10 reps
RPE 6
4
Power Punch
6
10 reps
RPE 8
5
Kettlebell Swing
6
20 reps
RPE 8
6
Renegade Row
6
8 reps
RPE 8
7
Burpee
5
0.3 mins
RPE 10
8
Bag Hooks
5
0.3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag Combos
5
0.75 mins
RPE 10
2
Snatch (Kettlebell)
5
0.75 mins
RPE 10
3
Push Up (Weighted)
5
0.75 mins
RPE 10
4
Russian Twist (Dumbbell)
5
0.75 mins
RPE 10
5
Jump Squat
5
0.75 mins
RPE 10
6
Side Bend (Dumbbell)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
15 reps
RPE 10
8
Plank
3
0.75 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag Combos
5
0.75 mins
RPE 10
2
Snatch (Kettlebell)
5
0.75 mins
RPE 10
3
Push Up (Weighted)
5
0.75 mins
RPE 10
4
Russian Twist (Dumbbell)
5
0.75 mins
RPE 10
5
Jump Squat
5
0.75 mins
RPE 10
6
Side Bend (Dumbbell)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
15 reps
RPE 10
8
Plank
3
0.75 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag Combos
5
0.75 mins
RPE 10
2
Snatch (Kettlebell)
5
0.75 mins
RPE 10
3
Push Up (Weighted)
5
0.75 mins
RPE 10
4
Russian Twist (Dumbbell)
5
0.75 mins
RPE 10
5
Jump Squat
5
0.75 mins
RPE 10
6
Side Bend (Dumbbell)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
15 reps
RPE 10
8
Plank
3
0.75 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag Combos
5
0.75 mins
RPE 10
2
Snatch (Kettlebell)
5
0.75 mins
RPE 10
3
Push Up (Weighted)
5
0.75 mins
RPE 10
4
Russian Twist (Dumbbell)
5
0.75 mins
RPE 10
5
Jump Squat
5
0.75 mins
RPE 10
6
Side Bend (Dumbbell)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
15 reps
RPE 10
8
Plank
3
0.75 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag Combos
5
0.75 mins
RPE 10
2
Snatch (Kettlebell)
5
0.75 mins
RPE 10
3
Push Up (Weighted)
5
0.75 mins
RPE 10
4
Russian Twist (Dumbbell)
5
0.75 mins
RPE 10
5
Jump Squat
5
0.75 mins
RPE 10
6
Side Bend (Dumbbell)
4
12 reps
RPE 8
7
Hanging Leg Raise
4
15 reps
RPE 10
8
Plank
4
0.75 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag Combos
6
0.75 mins
RPE 10
2
Snatch (Kettlebell)
6
0.75 mins
RPE 10
3
Push Up (Weighted)
6
0.75 mins
RPE 10
4
Russian Twist (Dumbbell)
6
0.75 mins
RPE 10
5
Jump Squat
6
0.75 mins
RPE 10
6
Side Bend (Dumbbell)
5
12 reps
RPE 8
7
Hanging Leg Raise
5
15 reps
RPE 10
8
Plank
5
0.75 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
10 reps
RPE 8
2
Kettlebell High Pull
4
12 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 10
4
Bear Crawl
4
0.5 mins
RPE 10
5
Single Arm Farmer Carry
2
0.66 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
10 reps
RPE 8
2
Kettlebell High Pull
4
12 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 10
4
Bear Crawl
4
0.5 mins
RPE 10
5
Single Arm Farmer Carry
2
0.66 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
5
10 reps
RPE 8
2
Kettlebell High Pull
5
12 reps
RPE 8
3
Dip (Bodyweight)
5
10 reps
RPE 10
4
Bear Crawl
5
0.5 mins
RPE 10
5
Single Arm Farmer Carry
4
0.66 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
5
10 reps
RPE 8
2
Kettlebell High Pull
5
12 reps
RPE 8
3
Dip (Bodyweight)
5
10 reps
RPE 10
4
Bear Crawl
5
0.5 mins
RPE 10
5
Single Arm Farmer Carry
4
0.66 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
6
10 reps
RPE 8
2
Kettlebell High Pull
6
12 reps
RPE 8
3
Dip (Bodyweight)
6
10 reps
RPE 10
4
Bear Crawl
6
0.5 mins
RPE 10
5
Single Arm Farmer Carry
4
0.66 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
7
10 reps
RPE 8
2
Kettlebell High Pull
7
12 reps
RPE 8
3
Dip (Bodyweight)
7
10 reps
RPE 10
4
Bear Crawl
7
0.5 mins
RPE 10
5
Single Arm Farmer Carry
6
0.66 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Ruck
1
60-120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Ruck
1
60-120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Ruck
1
60-120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Ruck
1
60-120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Ruck
1
60-120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Ruck
1
120 mins
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Kettlebell Clean and Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@6
@6
2
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
3
Push Up (Weighted)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6
@6
@6
4
Power Punch
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
5
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@8
@8
@8
@8
6
Renegade Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
7
Burpee
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
@10
@10
@10
8
Bag Hooks
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
@10
@10
@10
Day 2
1
Heavy Bag Combos
1 Set
1 Set
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
0.75 mins
0.75 mins
@10
@10
@10
@10
@10
2
Snatch (Kettlebell)
1 Set
1 Set
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
0.75 mins
0.75 mins
@10
@10
@10
@10
@10
3
Push Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
0.75 mins
0.75 mins
@10
@10
@10
@10
@10
4
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
0.75 mins
0.75 mins
@10
@10
@10
@10
@10
5
Jump Squat
1 Set
1 Set
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
0.75 mins
0.75 mins
@10
@10
@10
@10
@10
6
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
8
Plank
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
@8
@8
@8
Day 3
1
Step-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
2
Kettlebell High Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
4
Bear Crawl
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@10
@10
@10
@10
5
Single Arm Farmer Carry
1 Set
1 Set
0.66 mins
0.66 mins
@8
@8
Day 4
1
Weighted Ruck
1 Set
60-120 mins
@8