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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 24, 2025 04:13

Summary

Embark on an 8-week journey of strength and stability with the Consistency program, designed for those ready to build a solid foundation. This three-day-a-week regimen combines bodyweight exercises and kettlebell movements to enhance your overall fitness, targeting key muscle groups like your shoulders, chest, and core. Each session is structured to maximize your effort through supersets and varied rep ranges, ensuring you stay engaged and challenged. Commit to this program, and watch your strength and endurance soar!
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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
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
-
-