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White Fox - Kettlebell Full Body - over 40

by Kerry W.
5 athletes joined

Program Description

**White Fox - Kettlebell Full Body - Over 40** is a dynamic 4-week program designed to enhance strength and sculpt your physique through a blend of kettlebell and bodyweight exercises. With 16 sessions spread across the month, each workout lasts approximately 40 minutes, making it manageable yet effective for all fitness levels—from novice to advanced. This program focuses on muscle sculpting and athleticism, utilizing minimal equipment, perfect for your garage gym setup. Get ready to transform your body while building functional strength and endurance!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 28, 2026 09:58
  • Last Edited
    Feb 19, 2026 12:29
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Triceps
12.4%
Front Delts
12.4%
Quadriceps
11.4%
Lats
11.4%
Chest
8.6%
Middle Delts
7.6%
Glutes
5.7%
Hamstrings
5.7%
Calves
3.8%
Biceps
3.8%
Rear Delts
1.9%
Abs
1.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
4A
Kettlebell Push out
4
15 reps
RPE 8.5
4B
Kettlebell Halo
4
15 reps
RPE 8.5
5A
Kettlebell rocket presses
4
15 reps
RPE 8.5
5B
Kettle Core Circles
4
20 reps
RPE 8.5
6A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
6B
Kettle Bell Side Swing
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
4A
Kettlebell Push out
4
15 reps
RPE 8.5
4B
Kettlebell Halo
4
15 reps
RPE 8.5
5A
Kettlebell rocket presses
4
15 reps
RPE 8.5
5B
Kettle Core Circles
4
20 reps
RPE 8.5
6A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
6B
Kettle Bell Side Swing
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
4A
Kettlebell Push out
4
15 reps
RPE 8.5
4B
Kettlebell Halo
4
15 reps
RPE 8.5
5A
Kettlebell rocket presses
4
15 reps
RPE 8.5
5B
Kettle Core Circles
4
20 reps
RPE 8.5
6A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
6B
Kettle Bell Side Swing
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
4A
Kettlebell Push out
4
15 reps
RPE 8.5
4B
Kettlebell Halo
4
15 reps
RPE 8.5
5A
Kettlebell rocket presses
4
15 reps
RPE 8.5
5B
Kettle Core Circles
4
20 reps
RPE 8.5
6A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
6B
Kettle Bell Side Swing
4
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Bench Pullover
4
15 reps
RPE 7
4A
Kettlebell Swing
4
15 reps
RPE 8
4B
Kettlebell Press
4
15 reps
RPE 8
5A
Kettlebell pushup
4
20 reps
RPE 7
5B
Romanian deadlift kettlebell
4
12 reps
RPE 8
6A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
6B
Kettle Bell Side Swing
4
12 reps
RPE 8
7A
Kettle front raise
4
15 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Bench Pullover
4
15 reps
RPE 7
4A
Kettlebell Swing
4
15 reps
RPE 8
4B
Kettlebell Press
4
15 reps
RPE 8
5A
Kettlebell pushup
4
20 reps
RPE 7
5B
Romanian deadlift kettlebell
4
12 reps
RPE 8
6A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
6B
Kettle Bell Side Swing
4
12 reps
RPE 8
7A
Kettle front raise
4
15 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Bench Pullover
4
15 reps
RPE 7
4A
Kettlebell Swing
4
15 reps
RPE 8
4B
Kettlebell Press
4
15 reps
RPE 8
5A
Kettlebell pushup
4
20 reps
RPE 7
5B
Romanian deadlift kettlebell
4
12 reps
RPE 8
6A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
6B
Kettle Bell Side Swing
4
12 reps
RPE 8
7A
Kettle front raise
4
15 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Bench Pullover
4
15 reps
RPE 7
4A
Kettlebell Swing
4
15 reps
RPE 8
4B
Kettlebell Press
4
15 reps
RPE 8
5A
Kettlebell pushup
4
20 reps
RPE 7
5B
Romanian deadlift kettlebell
4
12 reps
RPE 8
6A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
6B
Kettle Bell Side Swing
4
12 reps
RPE 8
7A
Kettle front raise
4
15 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
4A
Kettlebell Push out
4
15 reps
RPE 8.5
4B
Kettlebell Halo
4
15 reps
RPE 8.5
5A
Kettlebell rocket presses
4
15 reps
RPE 8.5
5B
Kettle Core Circles
4
20 reps
RPE 8.5
6A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
6B
Kettle Bell Side Swing
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
4A
Kettlebell Push out
4
15 reps
RPE 8.5
4B
Kettlebell Halo
4
15 reps
RPE 8.5
5A
Kettlebell rocket presses
4
15 reps
RPE 8.5
5B
Kettle Core Circles
4
20 reps
RPE 8.5
6A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
6B
Kettle Bell Side Swing
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
4A
Kettlebell Push out
4
15 reps
RPE 8.5
4B
Kettlebell Halo
4
15 reps
RPE 8.5
5A
Kettlebell rocket presses
4
15 reps
RPE 8.5
5B
Kettle Core Circles
4
20 reps
RPE 8.5
6A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
6B
Kettle Bell Side Swing
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Bench Press (Barbell)
1
1
3
12 reps
10 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Face Pull
1
1
1
1
20 reps
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
4A
Kettlebell Push out
4
15 reps
RPE 8.5
4B
Kettlebell Halo
4
15 reps
RPE 8.5
5A
Kettlebell rocket presses
4
15 reps
RPE 8.5
5B
Kettle Core Circles
4
20 reps
RPE 8.5
6A
Kettlebell Gorilla Row
4
20 reps
RPE 8.5
6B
Kettle Bell Side Swing
4
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Bench Pullover
4
15 reps
RPE 7
4A
Kettlebell Swing
4
15 reps
RPE 8
4B
Kettlebell Press
4
15 reps
RPE 8
5A
Kettlebell pushup
4
20 reps
RPE 7
5B
Romanian deadlift kettlebell
4
12 reps
RPE 8
6A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
6B
Kettle Bell Side Swing
4
12 reps
RPE 8
7A
Kettle front raise
4
15 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Bench Pullover
4
15 reps
RPE 7
4A
Kettlebell Swing
4
15 reps
RPE 8
4B
Kettlebell Press
4
15 reps
RPE 8
5A
Kettlebell pushup
4
20 reps
RPE 7
5B
Romanian deadlift kettlebell
4
12 reps
RPE 8
6A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
6B
Kettle Bell Side Swing
4
12 reps
RPE 8
7A
Kettle front raise
4
15 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Bench Pullover
4
15 reps
RPE 7
4A
Kettlebell Swing
4
15 reps
RPE 8
4B
Kettlebell Press
4
15 reps
RPE 8
5A
Kettlebell pushup
4
20 reps
RPE 7
5B
Romanian deadlift kettlebell
4
12 reps
RPE 8
6A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
6B
Kettle Bell Side Swing
4
12 reps
RPE 8
7A
Kettle front raise
4
15 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
25 reps
RPE 6
2
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Bench Pullover
4
15 reps
RPE 7
4A
Kettlebell Swing
4
15 reps
RPE 8
4B
Kettlebell Press
4
15 reps
RPE 8
5A
Kettlebell pushup
4
20 reps
RPE 7
5B
Romanian deadlift kettlebell
4
12 reps
RPE 8
6A
Kettle Underhand Front Chest Raises
4
12 reps
RPE 8
6B
Kettle Bell Side Swing
4
12 reps
RPE 8
7A
Kettle front raise
4
15 reps
RPE 8
7B
Side Bend
4
20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Pogo Hop
4 Sets
25 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
7 Reps
@6
@7
@8
3
Face Pull
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
15 Reps
@6
@7
@8
@9
4A
Kettlebell Push out
4 Sets
15 Reps
@8.5
4B
Kettlebell Halo
4 Sets
15 Reps
@8.5
5A
Kettlebell rocket presses
4 Sets
15 Reps
@8.5
5B
Kettle Core Circles
4 Sets
20 Reps
@8.5
6A
Kettlebell Gorilla Row
4 Sets
20 Reps
@8.5
6B
Kettle Bell Side Swing
4 Sets
12 Reps
@8.5
Day 2
1
Pogo Hop
4 Sets
25 Reps
@6
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
3
Dumbbell Bench Pullover
4 Sets
15 Reps
@7
4A
Kettlebell Swing
4 Sets
15 Reps
@8
4B
Kettlebell Press
4 Sets
15 Reps
@8
5A
Kettlebell pushup
4 Sets
20 Reps
@7
5B
Romanian deadlift kettlebell
4 Sets
12 Reps
@8
6A
Kettle Underhand Front Chest Raises
4 Sets
12 Reps
@8
6B
Kettle Bell Side Swing
4 Sets
12 Reps
@8
7A
Kettle front raise
4 Sets
15 Reps
@8
7B
Side Bend
4 Sets
20 Reps
@8
Day 3
1
Pogo Hop
4 Sets
25 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
7 Reps
@6
@7
@8
3
Face Pull
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
15 Reps
@6
@7
@8
@9
4A
Kettlebell Push out
4 Sets
15 Reps
@8.5
4B
Kettlebell Halo
4 Sets
15 Reps
@8.5
5A
Kettlebell rocket presses
4 Sets
15 Reps
@8.5
5B
Kettle Core Circles
4 Sets
20 Reps
@8.5
6A
Kettlebell Gorilla Row
4 Sets
20 Reps
@8.5
6B
Kettle Bell Side Swing
4 Sets
12 Reps
@8.5
Day 4
1
Pogo Hop
4 Sets
25 Reps
@6
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
3
Dumbbell Bench Pullover
4 Sets
15 Reps
@7
4A
Kettlebell Swing
4 Sets
15 Reps
@8
4B
Kettlebell Press
4 Sets
15 Reps
@8
5A
Kettlebell pushup
4 Sets
20 Reps
@7
5B
Romanian deadlift kettlebell
4 Sets
12 Reps
@8
6A
Kettle Underhand Front Chest Raises
4 Sets
12 Reps
@8
6B
Kettle Bell Side Swing
4 Sets
12 Reps
@8
7A
Kettle front raise
4 Sets
15 Reps
@8
7B
Side Bend
4 Sets
20 Reps
@8