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Kettlebuilding Calisthenics revamped

by Jerome Allan R.

Program Description

Build functional muscle and look good at the same time

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 02, 2025 03:04
  • Last Edited
    Jul 10, 2025 01:21

Summary

Transform your fitness journey with the **Kettlebuilding Calisthenics Revamped** program! Over the course of 8 weeks, you'll engage in 4 dynamic training sessions each week, designed to enhance strength, endurance, and mobility through a unique blend of kettlebell and bodyweight exercises. Each workout features expertly crafted supersets that challenge your entire body, focusing on functional movements to build muscle and improve performance. Whether you're a seasoned lifter or just starting out, this program will elevate your training and help you achieve your fitness goals. Get ready to unleash your potential!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Week 1
1 / 8 Weeks
Day 4
1A
Single Arm Kettlebell Swing
5 Sets
5 Reps
@8
1B
Squat Thruster
5 Sets
5 Reps
@8
1C
Single Arm Iso Row
5 Sets
5 Reps
@8
2A
TRX Row
5 Sets
5 Reps
@7
2B
Deficit Push Up
5 Sets
5 Reps
@7
2C
Plank (Weighted)
5 Sets
5 Reps
@7
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6.5
1B
Goblet Squat
3 Sets
12 Reps
@8
2A
Single Arm Iso Row
3 Sets
15 Reps
@6.5
2B
Push Up (Weighted)
3 Sets
15 Reps
@6.5
3A
Alternating Dumbbell Curl
3 Sets
12 Reps
@7
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4A
Decline Sit Up (Weighted)
3 Sets
12 Reps
@8
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
@9
Day 1
1A
Single Arm Floor Press
3 Sets
12 Reps
@8
1B
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
2A
Kettlebell Press
3 Sets
12 Reps
@8
2B
Kettlebell Swing
3 Sets
12 Reps
@8
3A
French Press
3 Sets
10 Reps
@8
3B
Pinwheel Curl
3 Sets
10 Reps
@8
4A
Decline Sit Up (Weighted)
3 Sets
12 Reps
@8
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
@8.5
Day 2
1A
Dip (Weighted)
3 Sets
10 Reps
@8
1B
Meadow Row
3 Sets
10 Reps
@8
2A
Behind-the-Neck Push Press
3 Sets
12 Reps
@7
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
3A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
3B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
4
High Pull
4 Sets
8 Reps
@8
5
Kettlebell Clean
4 Sets
8 Reps
@8
6
Ab Wheel
3 Sets
12 Reps
@7.5
7
Single Arm Farmer Carry
3 Sets
0.4 mins
@8