Program Description
Mainly a KB/ DB program. Not a body building program but good for conditioning and general fitness. Try to get all the reps per set. For Kb swing sets, break it down into smaller sets if the lowest kb available does not allow for sets of 50 but don't move up weights till you can do all the reps. As for the other movements, standard progression, move up only once you can do everything. Most exercises are fine when you substitute DB for KB (if you don't have KB or KB is too light), just use single arm variations when you don't have two KB. This isn't a KB skill program. Feel free to practice KB cleans and snatches when you can and eventually replace kb swings with a mix of cleans, snatches and swing variations. Feel free to replace goblet squats with double kb front squats
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedAug 28, 2025 07:22
- Last EditedAug 28, 2025 07:23
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Kettlebell Press
3
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
2
Lat Pulldown
3
15 reps
-
3
Kettlebell Gorilla Row
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Single Arm Farmer Carry
3
1 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
50 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Kettlebell Swing4 Sets
50 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
15 Reps
-
3
Kettlebell Press3 Sets
15 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
-
5
Overhead Tricep Extension (Dumbbell)3 Sets
15 Reps
-
6
Decline Sit Up (Weighted)3 Sets
15 Reps
-
Day 2
1
Kettlebell Swing4 Sets
50 Reps
-
2
Lat Pulldown3 Sets
15 Reps
-
3
Kettlebell Gorilla Row3 Sets
15 Reps
-
4
Goblet Squat3 Sets
15 Reps
-
5
Single Arm Farmer Carry3 Sets
1 Reps
-
6
Single Leg Calf Raise (Bodyweight)3 Sets
15 Reps
-
Day 3
1
Kettlebell Swing4 Sets
50 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
15 Reps
-
3
Kettlebell Press3 Sets
15 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
-
5
Overhead Tricep Extension (Dumbbell)3 Sets
15 Reps
-
6
Decline Sit Up (Weighted)3 Sets
15 Reps
-
Day 4
1
Kettlebell Swing4 Sets
50 Reps
-
2
Lat Pulldown3 Sets
15 Reps
-
3
Kettlebell Gorilla Row3 Sets
15 Reps
-
4
Goblet Squat3 Sets
15 Reps
-
5
Single Arm Farmer Carry3 Sets
1 Reps
-
6
Single Leg Calf Raise (Bodyweight)3 Sets
15 Reps
-
Day 5
1
Kettlebell Swing4 Sets
50 Reps
-