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BoostcampPNG

Superman

by Sadmir T.
3 athletes joined

Program Description

Strength, endurance

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 13, 2024 06:22
  • Last Edited
    Jun 18, 2025 08:16

Summary

Unleash your inner superhero with the Superman program! Over the course of 6 weeks, this dynamic 4-day-a-week plan focuses on kettlebell movements to build strength, power, and endurance. Each session is designed to challenge your full body, with exercises like Kettlebell Swings and Clean & Presses that target major muscle groups. Perfect for those looking to elevate their fitness game, this program will help you achieve impressive results while honing your lifting skills. Get ready to soar!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
24%
Quadriceps
23.3%
Triceps
17.2%
Glutes
15.5%
Lower Back
9.2%
Front Delts
7.6%
Hamstrings
3.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
-
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Week 1
1 / 6 Weeks
Day 3
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 4
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 2
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 1
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
-
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%