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Kettlebells and Rings

by JP4Z
157 athletes joined

Program Description

Beginner muscle building program using minimal equipment: rings, kettlebells and pull up bar. Main program is 3 days a week plus an optional 4th day for recovery and conditioning. Exercises listed as barbell or dumbbells exclusive can be performed with a kettlebell.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 06, 2024 04:14
  • Last Edited
    Sep 15, 2025 01:14

Summary

Transform your strength and conditioning with the **Kettlebells and Rings** program, a focused 4-week journey designed for at-home training. Committing to just 4 days a week, you'll engage in dynamic supersets that blend kettlebell movements with bodyweight exercises, targeting major muscle groups for balanced development. Expect to build functional strength, improve stability, and enhance your overall fitness with each session. Get ready to elevate your training and achieve results that empower your everyday performance!
Muscle Engagement
Front
Back
MuscleSet
Abs
28.4%
Upper Back
9%
Lats
8.8%
Triceps
8.8%
Chest
8.8%
Hamstrings
8%
Glutes
6.7%
Quadriceps
6.2%
Front Delts
6.1%
Lower Back
4.1%
Forearms
2%
Olympic
1.1%
Biceps
1%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1A
Kettlebell Front Squat
1
8-12 reps
-
1B
Kettlebell Overhead Press
1
6-10 reps
-
2A
Chin-Up (Bodyweight)
3
6-10 reps
-
2B
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Ring Dip
3
6-10 reps
-
3B
Kettlebell Towel Curl
3
8-12 reps
-
4A
Sit Up
3
25 reps
-
4B
Ab Wheel
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
-
1B
Kettlebell Overhead Press
3
6-10 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Ring Push Up
3
6-10 reps
-
3A
Kettlebell Towel Curl
3
8-12 reps
-
3B
Suitcase Carry
3
1 mins
-
4A
Sit Up
3
25 reps
-
4B
Knee Raise (Captain's Chair)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
-
1B
Kettlebell Overhead Press
1
6-10 reps
-
2A
Chin-Up (Bodyweight)
3
6-10 reps
-
2B
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Ring Dip
3
6-10 reps
-
3B
Kettlebell Towel Curl
3
8-12 reps
-
4A
Sit Up
3
25 reps
-
4B
Ab Wheel
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
-
1B
Kettlebell Overhead Press
3
6-10 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Ring Push Up
3
6-10 reps
-
3A
Kettlebell Towel Curl
3
8-12 reps
-
3B
Suitcase Carry
3
1 mins
-
4A
Sit Up
3
25 reps
-
4B
Knee Raise (Captain's Chair)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
-
1B
Kettlebell Overhead Press
3
6-10 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Ring Push Up
3
6-10 reps
-
3A
Kettlebell Towel Curl
3
8-12 reps
-
3B
Suitcase Carry
3
1 mins
-
4A
Sit Up
3
25 reps
-
4B
Knee Raise (Captain's Chair)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
-
1B
Kettlebell Overhead Press
1
6-10 reps
-
2A
Chin-Up (Bodyweight)
3
6-10 reps
-
2B
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Ring Dip
3
6-10 reps
-
3B
Kettlebell Towel Curl
3
8-12 reps
-
4A
Sit Up
3
25 reps
-
4B
Ab Wheel
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
-
1B
Kettlebell Overhead Press
3
6-10 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Ring Push Up
3
6-10 reps
-
3A
Kettlebell Towel Curl
3
8-12 reps
-
3B
Suitcase Carry
3
1 mins
-
4A
Sit Up
3
25 reps
-
4B
Knee Raise (Captain's Chair)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
-
1B
Kettlebell Overhead Press
1
6-10 reps
-
2A
Chin-Up (Bodyweight)
3
6-10 reps
-
2B
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Ring Dip
3
6-10 reps
-
3B
Kettlebell Towel Curl
3
8-12 reps
-
4A
Sit Up
3
25 reps
-
4B
Ab Wheel
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
-
1B
Kettlebell Overhead Press
1
6-10 reps
-
2A
Chin-Up (Bodyweight)
3
6-10 reps
-
2B
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Ring Dip
3
6-10 reps
-
3B
Kettlebell Towel Curl
3
8-12 reps
-
4A
Sit Up
3
25 reps
-
4B
Ab Wheel
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
-
1B
Kettlebell Overhead Press
3
6-10 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Ring Push Up
3
6-10 reps
-
3A
Kettlebell Towel Curl
3
8-12 reps
-
3B
Suitcase Carry
3
1 mins
-
4A
Sit Up
3
25 reps
-
4B
Knee Raise (Captain's Chair)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
-
1B
Kettlebell Overhead Press
1
6-10 reps
-
2A
Chin-Up (Bodyweight)
3
6-10 reps
-
2B
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Ring Dip
3
6-10 reps
-
3B
Kettlebell Towel Curl
3
8-12 reps
-
4A
Sit Up
3
25 reps
-
4B
Ab Wheel
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
-
1B
Kettlebell Overhead Press
3
6-10 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Ring Push Up
3
6-10 reps
-
3A
Kettlebell Towel Curl
3
8-12 reps
-
3B
Suitcase Carry
3
1 mins
-
4A
Sit Up
3
25 reps
-
4B
Knee Raise (Captain's Chair)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
1
20-30 mins
-
2
Kettlebell Swing
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
1
20-30 mins
-
2
Kettlebell Swing
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
1
20-30 mins
-
2
Kettlebell Swing
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
1
20-30 mins
-
2
Kettlebell Swing
1
20-30 mins
-
Week 1
1 / 4 Weeks
Day 3
1A
Kettlebell Front Squat
1 Set
8-12 Reps
-
1B
Kettlebell Overhead Press
1 Set
6-10 Reps
-
2A
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
-
2B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3A
Ring Dip
3 Sets
6-10 Reps
-
3B
Kettlebell Towel Curl
3 Sets
8-12 Reps
-
4A
Sit Up
3 Sets
25 Reps
-
4B
Ab Wheel
3 Sets
5 Reps
-
Day 1
1A
Kettlebell Front Squat
1 Set
8-12 Reps
-
1B
Kettlebell Overhead Press
1 Set
6-10 Reps
-
2A
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
-
2B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3A
Ring Dip
3 Sets
6-10 Reps
-
3B
Kettlebell Towel Curl
3 Sets
8-12 Reps
-
4A
Sit Up
3 Sets
25 Reps
-
4B
Ab Wheel
3 Sets
5 Reps
-
Day 4
1
Snatch (Kettlebell)
1 Set
20-30 mins
-
2
Kettlebell Swing
1 Set
20-30 mins
-
Day 2
1A
Goblet Squat
3 Sets
8-12 Reps
-
1B
Kettlebell Overhead Press
3 Sets
6-10 Reps
-
2A
Barbell Row
3 Sets
8-12 Reps
-
2B
Ring Push Up
3 Sets
6-10 Reps
-
3A
Kettlebell Towel Curl
3 Sets
8-12 Reps
-
3B
Suitcase Carry
3 Sets
1 mins
-
4A
Sit Up
3 Sets
25 Reps
-
4B
Knee Raise (Captain's Chair)
3 Sets
5 Reps
-