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Supplement for Primal movment ( kettlebell )

by O123123
2 athletes joined

Program Description

* No snatch , squats or windmill ect.. *Warm up seesions not added * same weight reps added weekly prgorsson * this is to Supplement my animal flow / primal movment and Bodyweigt exrcices daily routine! * THIS PROGRAM IS MISSING SQUATS SQUATS ARE IMPORTIENT DO your OWN FRONT SQUAT PROGRESSION * if 3 reps is hard to do do double or singles if three is to easy start at 5 use 50 - 80 % * if plate hold = 1 min use kettlebell If plate hold = 20 - 30 sec use plate pinch hold

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 31, 2024 02:44
  • Last Edited
    Jun 23, 2024 12:48

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Front Delts
10.9%
Lower Back
10.3%
Triceps
10.2%
Quadriceps
8.7%
Middle Delts
8.5%
Biceps
7.9%
Lats
7.1%
Chest
6.3%
Glutes
4.9%
Hamstrings
4.6%
Calves
4.3%
Abs
2.5%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
-
-
2
Kettlebell Press
5
3 reps
RPE 7
3
Dumbbell Row
2
10 reps
RPE 6
4
kettlebell Deadlift
3
5 reps
-
5
Hammer Curl
3
5 reps
-
6
Calf Raise (Bodyweight)
3
5 reps
-
7
Plate Hold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
1
6 reps
4 reps
5 reps
-
-
-
2
Kettlebell Clean
1
5
1 reps
3 reps
-
-
3
Kettlebell Gorilla Row
5
6 reps
RPE 7.5
4
Kettlebell Swing
1
10 reps
-
5
Plate Hold
3
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
-
-
2
Kettlebell Press
5
5 reps
RPE 8
3
Dumbbell Row
2
10 reps
RPE 6
4
kettlebell Deadlift
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Calf Raise (Bodyweight)
3
8 reps
-
7
Plate Hold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
2
6 reps
10 reps
7 reps
-
-
-
2
Kettlebell Clean
1
4
1 reps
3 reps
-
-
3
Kettlebell Gorilla Row
5
8 reps
RPE 8
4
Kettlebell Swing
1
10 reps
-
5
Plate Hold
3
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
-
-
2
Kettlebell Press
5
7 reps
RPE 9
3
Dumbbell Row
2
10 reps
RPE 6
4
kettlebell Deadlift
3
11 reps
-
5
Hammer Curl
3
11 reps
-
6
Calf Raise (Bodyweight)
3
11 reps
-
7
Plate Hold
1
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
1
6 reps
4 reps
5 reps
-
-
-
2
Kettlebell Clean
1
5
1 reps
3 reps
-
-
3
Kettlebell Gorilla Row
5
5 reps
RPE 7.5
4
Kettlebell Swing
1
10 reps
-
5
Plate Hold
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
-
-
2
Kettlebell Press
5
4 reps
RPE 7.5
3
Dumbbell Row
2
10 reps
RPE 6
4
kettlebell Deadlift
3
7 reps
-
5
Hammer Curl
3
7 reps
-
6
Calf Raise (Bodyweight)
3
7 reps
-
7
Plate Hold
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
1
6 reps
8 reps
7 reps
-
-
-
2
Kettlebell Clean
1
5
1 reps
3 reps
-
-
3
Kettlebell Gorilla Row
5
7 reps
RPE 8
4
Kettlebell Swing
1
10 reps
-
5
Plate Hold
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
-
-
2
Kettlebell Press
5
6 reps
RPE 8
3
Dumbbell Row
2
10 reps
RPE 6
4
kettlebell Deadlift
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Calf Raise (Bodyweight)
3
10 reps
-
7
Plate Hold
1
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
2
6 reps
11 reps
8 reps
-
-
-
2
Kettlebell Clean
1
4
1 reps
3 reps
-
-
3
Kettlebell Gorilla Row
5
9 reps
RPE 8.5
4
Kettlebell Swing
1
10 reps
-
5
Plate Hold
3
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
-
-
2
Kettlebell Press
5
3 reps
RPE 7
3
Dumbbell Row
2
10 reps
RPE 6
4
kettlebell Deadlift
3
6 reps
-
5
Hammer Curl
3
6 reps
-
6
Calf Raise (Bodyweight)
3
6 reps
-
7
Plate Hold
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
1
6 reps
8 reps
7 reps
-
-
-
2
Kettlebell Clean
1
5
1 reps
3 reps
-
-
3
Kettlebell Gorilla Row
5
6 reps
RPE 7.5
4
Kettlebell Swing
1
10 reps
-
5
Plate Hold
3
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
-
-
2
Kettlebell Press
5
5 reps
RPE 8
3
Dumbbell Row
2
10 reps
RPE 6
4
kettlebell Deadlift
3
9 reps
-
5
Hammer Curl
3
9 reps
-
6
Calf Raise (Bodyweight)
3
9 reps
-
7
Plate Hold
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
2
6 reps
10 reps
7 reps
-
-
-
2
Kettlebell Clean
1
4
1 reps
3 reps
-
-
3
Kettlebell Gorilla Row
5
8 reps
RPE 8
4
Kettlebell Swing
1
10 reps
-
5
Plate Hold
3
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
-
-
2
Kettlebell Press
4
4
4
1 reps
2 reps
3 reps
-
-
-
3
kettlebell Deadlift
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Calf Raise (Bodyweight)
3
12 reps
-
6
Plate Hold
1
1 mins
-
Week 1
1 / 5 Weeks
Day 1
1
Kettlebell Clean
1 Set
1 Set
1 Reps
3 Reps
-
-
2
Kettlebell Press
5 Sets
3 Reps
@7
3
Dumbbell Row
2 Sets
10 Reps
@6
4
kettlebell Deadlift
3 Sets
5 Reps
-
5
Hammer Curl
3 Sets
5 Reps
-
6
Calf Raise (Bodyweight)
3 Sets
5 Reps
-
7
Plate Hold
1 Set
1 mins
-
Day 3
1
Kettlebell Clean
1 Set
1 Set
1 Reps
3 Reps
-
-
2
Kettlebell Press
5 Sets
3 Reps
@7
3
Dumbbell Row
2 Sets
10 Reps
@6
4
kettlebell Deadlift
3 Sets
6 Reps
-
5
Hammer Curl
3 Sets
6 Reps
-
6
Calf Raise (Bodyweight)
3 Sets
6 Reps
-
7
Plate Hold
1 Set
1 mins
-
Day 2
1
Push Up
2 Sets
2 Sets
1 Set
6 Reps
4 Reps
5 Reps
-
-
-
2
Kettlebell Clean
1 Set
5 Sets
1 Reps
3 Reps
-
-
3
Kettlebell Gorilla Row
5 Sets
5 Reps
@7.5
4
Kettlebell Swing
1 Set
10 Reps
-
5
Plate Hold
3 Sets
20 secs
-