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BoostcampPNG

KB 24/8

by m.

Program Description

For Kobe

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 03, 2026 08:44
  • Last Edited
    Jan 03, 2026 08:52
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
21.4%
Glutes
17.9%
Upper Back
10.7%
Hamstrings
7.1%
Triceps
7.1%
Lats
7.1%
Front Delts
7.1%
Abs
5.4%
Middle Delts
3.6%
Lower Back
3.6%
Biceps
3.6%
Olympic
3.6%
Adductors
1.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10 reps
-
1B
Kettlebell Clean and Press
1
10 reps
-
1C
Bent Over Row (Kettlebell)
1
10 reps
-
1D
Snatch (Kettlebell)
1
10 reps
-
1E
Kettlebell Swing
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Gorilla Row
1
5 reps
-
1B
Kettlebell Swing
1
5 reps
-
1C
Squat Thruster
1
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Goblet Squat
1 Set
10 Reps
-
1B
Kettlebell Clean and Press
1 Set
10 Reps
-
1C
Bent Over Row (Kettlebell)
1 Set
10 Reps
-
1D
Snatch (Kettlebell)
1 Set
10 Reps
-
1E
Kettlebell Swing
1 Set
10 Reps
-
Day 2
1A
Kettlebell Gorilla Row
1 Set
5 Reps
-
1B
Kettlebell Swing
1 Set
5 Reps
-
1C
Squat Thruster
1 Set
5 Reps
-
Day 3
1A
Goblet Squat
1 Set
10 Reps
-
1B
Kettlebell Clean and Press
1 Set
10 Reps
-
1C
Bent Over Row (Kettlebell)
1 Set
10 Reps
-
1D
Snatch (Kettlebell)
1 Set
10 Reps
-
1E
Kettlebell Swing
1 Set
10 Reps
-
Day 4
1A
Kettlebell Gorilla Row
1 Set
5 Reps
-
1B
Kettlebell Swing
1 Set
5 Reps
-
1C
Squat Thruster
1 Set
5 Reps
-