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Kettlebells and Calisthenics

by Joe M.

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
    May 19, 2025 03:51
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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