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Kettlebell Strength Starter

by John S.
1 athletes joined

Program Description

The Armor Building Complex (ABC) is a kettlebell workout designed by fitness coach Dan John to build total body strength, work capacity, and functional muscle. It's a complex of three exercises performed back-to-back: double kettlebell cleans, double kettlebell press, and double front squats. The ABC is known for its effectiveness in hardening the body and developing strength, particularly in the core.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Aug 04, 2025 03:56
  • Last Edited
    Aug 05, 2025 02:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
10
5 reps
RPE 6.5
2
Front Squat (Dumbbell)
10
5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
15 reps
RPE 6.5
2
Goblet Squat
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7
RPE 8
3
Push Up
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
12
5 reps
RPE 6.5
2
Front Squat (Dumbbell)
12
5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
15 reps
RPE 6.5
2
Goblet Squat
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7
RPE 8
3
Push Up
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
15 reps
RPE 6.5
2
Goblet Squat
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7
RPE 8
3
Push Up
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
12
5 reps
RPE 6.5
2
Front Squat (Dumbbell)
12
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
15 reps
RPE 6.5
2
Goblet Squat
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7
RPE 8
3
Push Up
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
16
5 reps
RPE 6.5
2
Front Squat (Dumbbell)
16
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
10
5 reps
RPE 6.5
2
Front Squat (Dumbbell)
10
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
15 reps
RPE 6.5
2
Goblet Squat
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7
RPE 8
3
Push Up
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
14
5 reps
RPE 6.5
2
Front Squat (Dumbbell)
14
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
15 reps
RPE 6.5
2
Goblet Squat
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7
RPE 8
3
Push Up
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
Week 1
1 / 4 Weeks
Day 1
1
Kettlebell Clean and Press
10 Sets
5 Reps
@6.5
2
Front Squat (Dumbbell)
10 Sets
5 Reps
@6.5
Day 2
1
Kettlebell Swing
5 Sets
15 Reps
@6.5
2
Goblet Squat
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@7
@7
@8
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
Day 3
1
Kettlebell Clean and Press
10 Sets
5 Reps
@6.5
2
Front Squat (Dumbbell)
10 Sets
5 Reps
@6.5