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Consistency

by Griffin Frye

Program Description

Consistency is key.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 02, 2025 04:19
  • Last Edited
    Sep 12, 2025 01:03
Muscle Engagement
Front
Back
MuscleSet
Abs
23.8%
Front Delts
11.3%
Middle Delts
10.6%
Quadriceps
10.3%
Triceps
9.9%
Glutes
7.9%
Hamstrings
6.3%
Upper Back
6%
Chest
5.3%
Adductors
3.3%
Lats
3.3%
Biceps
1.3%
Forearms
0.7%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
2
20-25 reps
-
1B
Squat (Bodyweight)
1
20-40 reps
-
2
Push Up
2
AMRAP
-
3
Kettlebell Halo
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
2
20-25 reps
-
1B
Squat (Bodyweight)
1
20-40 reps
-
2
Push Up
2
AMRAP
-
3
Kettlebell Halo
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
2
20-25 reps
-
1B
Squat (Bodyweight)
1
20-40 reps
-
2
Push Up
2
AMRAP
-
3
Kettlebell Halo
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
2
20-25 reps
-
1B
Squat (Bodyweight)
1
20-40 reps
-
2
Push Up
2
AMRAP
-
3
Kettlebell Halo
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
2
20-25 reps
-
1B
Squat (Bodyweight)
1
20-40 reps
-
2
Push Up
2
AMRAP
-
3
Kettlebell Halo
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
2
20-25 reps
-
1B
Squat (Bodyweight)
1
20-40 reps
-
2
Push Up
2
AMRAP
-
3
Kettlebell Halo
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
2
20-25 reps
-
1B
Squat (Bodyweight)
1
20-40 reps
-
2
Push Up
2
AMRAP
-
3
Kettlebell Halo
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
2
20-25 reps
-
1B
Squat (Bodyweight)
1
20-40 reps
-
2
Push Up
2
AMRAP
-
3
Kettlebell Halo
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
20-26 reps
-
2
Kettlebell Curl (By The Horns)
2
20-40 reps
-
3
Plank
5
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
20-26 reps
-
2
Kettlebell Curl (By The Horns)
2
20-40 reps
-
3
Plank
5
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
20-26 reps
-
2
Kettlebell Curl (By The Horns)
2
20-40 reps
-
3
Plank
5
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
20-26 reps
-
2
Kettlebell Curl (By The Horns)
2
20-40 reps
-
3
Plank
5
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
20-26 reps
-
2
Kettlebell Curl (By The Horns)
2
20-40 reps
-
3
Plank
5
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
20-26 reps
-
2
Kettlebell Curl (By The Horns)
2
20-40 reps
-
3
Plank
5
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
20-26 reps
-
2
Kettlebell Curl (By The Horns)
2
20-40 reps
-
3
Plank
5
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
20-26 reps
-
2
Kettlebell Curl (By The Horns)
2
20-40 reps
-
3
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20-40 reps
-
2
Kettlebell Swing
2
25 reps
-
3
Ab Wheel
3
5 reps
-
4
Windmill
2
5-10 reps
-
5
Plank
5
1 mins
-
6
Single Arm Farmer Carry
1
10 mins
-
7
Kettlebell Press
2
40-46 reps
-
8
Dip (Assisted)
2
20-25 reps
-
9
Kettlebell Curl (By The Horns)
2
50 reps
-
10
Kettlebell Halo
2
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20-40 reps
-
2
Kettlebell Swing
2
25 reps
-
3
Ab Wheel
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20-40 reps
-
2
Kettlebell Swing
2
25 reps
-
3
Ab Wheel
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20-40 reps
-
2
Kettlebell Swing
2
25 reps
-
3
Ab Wheel
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20-40 reps
-
2
Kettlebell Swing
2
25 reps
-
3
Ab Wheel
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20-40 reps
-
2
Kettlebell Swing
2
25 reps
-
3
Ab Wheel
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20-40 reps
-
2
Kettlebell Swing
2
25 reps
-
3
Ab Wheel
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20-40 reps
-
2
Kettlebell Swing
2
25 reps
-
3
Ab Wheel
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windmill
2
5-10 reps
-
2
Plank
5
1 mins
-
3
Single Arm Farmer Carry
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windmill
2
5-10 reps
-
2
Plank
5
1 mins
-
3
Single Arm Farmer Carry
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windmill
2
5-10 reps
-
2
Plank
5
1 mins
-
3
Single Arm Farmer Carry
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windmill
2
5-10 reps
-
2
Plank
5
1 mins
-
3
Single Arm Farmer Carry
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windmill
2
5-10 reps
-
2
Plank
5
1 mins
-
3
Single Arm Farmer Carry
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windmill
2
5-10 reps
-
2
Plank
5
1 mins
-
3
Single Arm Farmer Carry
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windmill
2
5-10 reps
-
2
Plank
5
1 mins
-
3
Single Arm Farmer Carry
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
2
40-46 reps
-
2
Dip (Assisted)
2
20-25 reps
-
3
Kettlebell Curl (By The Horns)
2
50 reps
-
4
Kettlebell Halo
2
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
2
40-46 reps
-
2
Dip (Assisted)
2
20-25 reps
-
3
Kettlebell Curl (By The Horns)
2
50 reps
-
4
Kettlebell Halo
2
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
2
40-46 reps
-
2
Dip (Assisted)
2
20-25 reps
-
3
Kettlebell Curl (By The Horns)
2
50 reps
-
4
Kettlebell Halo
2
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
2
40-46 reps
-
2
Dip (Assisted)
2
20-25 reps
-
3
Kettlebell Curl (By The Horns)
2
50 reps
-
4
Kettlebell Halo
2
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
2
40-46 reps
-
2
Dip (Assisted)
2
20-25 reps
-
3
Kettlebell Curl (By The Horns)
2
50 reps
-
4
Kettlebell Halo
2
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
2
40-46 reps
-
2
Dip (Assisted)
2
20-25 reps
-
3
Kettlebell Curl (By The Horns)
2
50 reps
-
4
Kettlebell Halo
2
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
2
40-46 reps
-
2
Dip (Assisted)
2
20-25 reps
-
3
Kettlebell Curl (By The Horns)
2
50 reps
-
4
Kettlebell Halo
2
20-25 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Kettlebell Press
1 Set
1 Set
20-25 Reps
20-25 Reps
-
-
1B
Squat (Bodyweight)
3 Sets
20-40 Reps
-
2
Push Up
1 Set
1 Set
AMRAP
AMRAP
-
-
3
Kettlebell Halo
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
Day 2
1
Pull-Up (Band)
1 Set
1 Set
20-26 Reps
20-26 Reps
-
-
2
Kettlebell Curl (By The Horns)
1 Set
1 Set
20-40 Reps
20-40 Reps
-
-
3
Plank
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-
Day 3
1
Squat (Bodyweight)
1 Set
1 Set
20-40 Reps
20-40 Reps
-
-
2
Kettlebell Swing
1 Set
1 Set
25 Reps
25 Reps
-
-
3
Ab Wheel
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Windmill
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
5
Plank
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-
6
Single Arm Farmer Carry
1 Set
10 mins
-
7
Kettlebell Press
1 Set
1 Set
40-46 Reps
40-46 Reps
-
-
8
Dip (Assisted)
1 Set
1 Set
20-25 Reps
20-25 Reps
-
-
9
Kettlebell Curl (By The Horns)
1 Set
1 Set
50 Reps
50 Reps
-
-
10
Kettlebell Halo
1 Set
1 Set
20-25 Reps
20-25 Reps
-
-