logo
BoostcampPNG

Kettlebell Strength Starter

by John S.
6 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
    Oct 23, 2025 12:36

Summary

Kickstart your strength journey with the Kettlebell Strength Starter program! Over the course of 4 weeks, you'll engage in a balanced routine three times a week, focusing on essential kettlebell and bodyweight exercises designed to build foundational strength and improve your overall fitness. Each session features dynamic movements like the Kettlebell Clean and Press and Goblet Squats, ensuring you target multiple muscle groups effectively. Perfect for beginners and those looking to refine their technique, this program will empower you to lift with confidence and achieve your strength goals right from the comfort of your home.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
25.8%
Glutes
19.1%
Lower Back
11.9%
Triceps
11%
Hamstrings
11%
Middle Delts
9.5%
Chest
4.8%
Front Delts
3.9%
Abs
1.9%
Adductors
1%
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
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
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