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Kettlebells and Calisthenics

by Joe M.
3 athletes joined

Program Description

Improve strength and conditioning through a mixture of kettlebell and calisthenics workout outs. Workouts are done in circuits.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2025 03:35
  • Last Edited
    Oct 28, 2025 10:51

Summary

Unleash your strength with the Kettlebells and Calisthenics program, a dynamic 6-week journey designed for those looking to build muscle and enhance functional fitness. Comprising two workouts per week, this program expertly combines bodyweight exercises and kettlebell movements to target all major muscle groups. Each session features challenging supersets, including Push Ups, Kettlebell Swings, and Goblet Squats, ensuring you maximize your gains while improving endurance. Perfect for home workouts, get ready to transform your physique and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.1%
Quadriceps
13.1%
Front Delts
10.9%
Glutes
10.2%
Triceps
8.8%
Hamstrings
8.8%
Upper Back
6.6%
Forearms
5.8%
Chest
4.4%
Lats
4.4%
Adductors
4.4%
Middle Delts
4.4%
Lower Back
2.9%
Biceps
2.2%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
6-8 reps
RPE 8
1B
Kettlebell Gorilla Row
3
6-8 reps
RPE 6
1C
Goblet Squat
3
6-8 reps
RPE 6
1D
Kettlebell Deadlift
3
6-8 reps
RPE 6
1E
Lunge (Kettlebell)
3
6-8 reps
RPE 6
2A
Sit Up
2
8-10 reps
RPE 6
2B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
6-8 reps
RPE 8
1B
Kettlebell Gorilla Row
3
6-8 reps
RPE 6
1C
Goblet Squat
3
6-8 reps
RPE 6
1D
Kettlebell Deadlift
3
6-8 reps
RPE 6
1E
Lunge (Kettlebell)
3
6-8 reps
RPE 6
2A
Sit Up
2
8-10 reps
RPE 6
2B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
6-8 reps
RPE 8
1B
Kettlebell Gorilla Row
3
6-8 reps
RPE 6
1C
Goblet Squat
3
6-8 reps
RPE 6
1D
Kettlebell Deadlift
3
6-8 reps
RPE 6
1E
Lunge (Kettlebell)
3
6-8 reps
RPE 6
2A
Sit Up
2
8-10 reps
RPE 6
2B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
6-8 reps
RPE 8
1B
Kettlebell Gorilla Row
3
6-8 reps
RPE 6
1C
Goblet Squat
3
6-8 reps
RPE 6
1D
Kettlebell Deadlift
3
6-8 reps
RPE 6
1E
Lunge (Kettlebell)
3
6-8 reps
RPE 6
2A
Sit Up
2
8-10 reps
RPE 6
2B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
6-8 reps
RPE 8
1B
Kettlebell Gorilla Row
3
6-8 reps
RPE 6
1C
Goblet Squat
3
6-8 reps
RPE 6
1D
Kettlebell Deadlift
3
6-8 reps
RPE 6
1E
Lunge (Kettlebell)
3
6-8 reps
RPE 6
2A
Sit Up
2
8-10 reps
RPE 6
2B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
6-8 reps
RPE 8
1B
Kettlebell Gorilla Row
3
6-8 reps
RPE 6
1C
Goblet Squat
3
6-8 reps
RPE 6
1D
Kettlebell Deadlift
3
6-8 reps
RPE 6
1E
Lunge (Kettlebell)
3
6-8 reps
RPE 6
2A
Sit Up
2
8-10 reps
RPE 6
2B
Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-8 reps
RPE 8
1B
Kettlebell Upright Row
3
6-8 reps
RPE 6
1C
Kettlebell Split Squat
3
6-8 reps
RPE 8
1D
Kettlebell Swing
3
6-8 reps
RPE 6
1E
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2A
Reverse Hyperextension
2
6-8 reps
RPE 4
2B
Side Bend (Dumbbell)
2
6-8 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-8 reps
RPE 8
1B
Kettlebell Upright Row
3
6-8 reps
RPE 6
1C
Kettlebell Split Squat
3
6-8 reps
RPE 8
1D
Kettlebell Swing
3
6-8 reps
RPE 6
1E
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2A
Reverse Hyperextension
2
6-8 reps
RPE 4
2B
Side Bend (Dumbbell)
2
6-8 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-8 reps
RPE 8
1B
Kettlebell Upright Row
3
6-8 reps
RPE 6
1C
Kettlebell Split Squat
3
6-8 reps
RPE 8
1D
Kettlebell Swing
3
6-8 reps
RPE 6
1E
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2A
Reverse Hyperextension
2
6-8 reps
RPE 4
2B
Side Bend (Dumbbell)
2
6-8 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-8 reps
RPE 8
1B
Kettlebell Upright Row
3
6-8 reps
RPE 6
1C
Kettlebell Split Squat
3
6-8 reps
RPE 8
1D
Kettlebell Swing
3
6-8 reps
RPE 6
1E
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2A
Reverse Hyperextension
2
6-8 reps
RPE 4
2B
Side Bend (Dumbbell)
2
6-8 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-8 reps
RPE 8
1B
Kettlebell Upright Row
3
6-8 reps
RPE 6
1C
Kettlebell Split Squat
3
6-8 reps
RPE 8
1D
Kettlebell Swing
3
6-8 reps
RPE 6
1E
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2A
Reverse Hyperextension
2
6-8 reps
RPE 4
2B
Side Bend (Dumbbell)
2
6-8 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-8 reps
RPE 8
1B
Kettlebell Upright Row
3
6-8 reps
RPE 6
1C
Kettlebell Split Squat
3
6-8 reps
RPE 8
1D
Kettlebell Swing
3
6-8 reps
RPE 6
1E
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2A
Reverse Hyperextension
2
6-8 reps
RPE 4
2B
Side Bend (Dumbbell)
2
6-8 reps
RPE 4
Week 1
1 / 6 Weeks
Day 1
1A
Push Up (Incline)
3 Sets
6-8 Reps
@8
1B
Kettlebell Gorilla Row
3 Sets
6-8 Reps
@6
1C
Goblet Squat
3 Sets
6-8 Reps
@6
1D
Kettlebell Deadlift
3 Sets
6-8 Reps
@6
1E
Lunge (Kettlebell)
3 Sets
6-8 Reps
@6
2A
Sit Up
2 Sets
8-10 Reps
@6
2B
Plank
2 Sets
1 mins
@8
Day 2
1A
Kettlebell Press
3 Sets
6-8 Reps
@8
1B
Kettlebell Upright Row
3 Sets
6-8 Reps
@6
1C
Kettlebell Split Squat
3 Sets
6-8 Reps
@8
1D
Kettlebell Swing
3 Sets
6-8 Reps
@6
1E
Farmer's Walk (Weighted)
3 Sets
1 mins
@8
2A
Reverse Hyperextension
2 Sets
6-8 Reps
@4
2B
Side Bend (Dumbbell)
2 Sets
6-8 Reps
@4