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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 11, 2024 11:53
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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
Day 2
1
Kettlebell Clean
1 Set
1 Set
1 Reps
3 Reps
2
Kettlebell Press
5 Sets
4 Reps
@7.5
3
Dumbbell Row
2 Sets
10 Reps
@6
4
kettlebell Deadlift
3 Sets
7 Reps
5
Hammer Curl
3 Sets
7 Reps
6
Calf Raise (Bodyweight)
3 Sets
7 Reps
7
Plate Hold
1 Set
1 mins
Day 1
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
6 Reps
@7.5
4
Kettlebell Swing
1 Set
10 Reps
5
Plate Hold
3 Sets
20 secs
Day 3
1
Push Up
3 Sets
1 Set
1 Set
6 Reps
8 Reps
7 Reps
2
Kettlebell Clean
1 Set
5 Sets
1 Reps
3 Reps
3
Kettlebell Gorilla Row
5 Sets
6 Reps
@7.5
4
Kettlebell Swing
1 Set
10 Reps
5
Plate Hold
3 Sets
20 secs
Day 1
1
Kettlebell Clean
1 Set
1 Set
1 Reps
3 Reps
2
Kettlebell Press
5 Sets
5 Reps
@8
3
Dumbbell Row
2 Sets
10 Reps
@6
4
kettlebell Deadlift
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
6
Calf Raise (Bodyweight)
3 Sets
8 Reps
7
Plate Hold
1 Set
1 mins
Day 2
1
Push Up
3 Sets
1 Set
1 Set
6 Reps
8 Reps
7 Reps
2
Kettlebell Clean
1 Set
5 Sets
1 Reps
3 Reps
3
Kettlebell Gorilla Row
5 Sets
7 Reps
@8
4
Kettlebell Swing
1 Set
10 Reps
5
Plate Hold
3 Sets
20 secs
Day 3
1
Kettlebell Clean
1 Set
1 Set
1 Reps
3 Reps
2
Kettlebell Press
5 Sets
5 Reps
@8
3
Dumbbell Row
2 Sets
10 Reps
@6
4
kettlebell Deadlift
3 Sets
9 Reps
5
Hammer Curl
3 Sets
9 Reps
6
Calf Raise (Bodyweight)
3 Sets
9 Reps
7
Plate Hold
1 Set
1 mins
Day 2
1
Kettlebell Clean
1 Set
1 Set
1 Reps
3 Reps
2
Kettlebell Press
5 Sets
6 Reps
@8
3
Dumbbell Row
2 Sets
10 Reps
@6
4
kettlebell Deadlift
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Calf Raise (Bodyweight)
3 Sets
10 Reps
7
Plate Hold
1 Set
1.5 mins
Day 1
1
Push Up
1 Set
2 Sets
2 Sets
6 Reps
10 Reps
7 Reps
2
Kettlebell Clean
1 Set
4 Sets
1 Reps
3 Reps
3
Kettlebell Gorilla Row
5 Sets
8 Reps
@8
4
Kettlebell Swing
1 Set
10 Reps
5
Plate Hold
3 Sets
30 secs
Day 3
1
Push Up
1 Set
2 Sets
2 Sets
6 Reps
10 Reps
7 Reps
2
Kettlebell Clean
1 Set
4 Sets
1 Reps
3 Reps
3
Kettlebell Gorilla Row
5 Sets
8 Reps
@8
4
Kettlebell Swing
1 Set
10 Reps
5
Plate Hold
3 Sets
30 secs
Day 1
1
Kettlebell Clean
1 Set
1 Set
1 Reps
3 Reps
2
Kettlebell Press
5 Sets
7 Reps
@9
3
Dumbbell Row
2 Sets
10 Reps
@6
4
kettlebell Deadlift
3 Sets
11 Reps
5
Hammer Curl
3 Sets
11 Reps
6
Calf Raise (Bodyweight)
3 Sets
11 Reps
7
Plate Hold
1 Set
1.5 mins
Day 2
1
Push Up
1 Set
2 Sets
2 Sets
6 Reps
11 Reps
8 Reps
2
Kettlebell Clean
1 Set
4 Sets
1 Reps
3 Reps
3
Kettlebell Gorilla Row
5 Sets
9 Reps
@8.5
4
Kettlebell Swing
1 Set
10 Reps
5
Plate Hold
3 Sets
30 secs
Day 3
1
Kettlebell Clean
1 Set
1 Set
1 Reps
3 Reps
2
Kettlebell Press
4 Sets
4 Sets
4 Sets
1 Reps
2 Reps
3 Reps
3
kettlebell Deadlift
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Calf Raise (Bodyweight)
3 Sets
12 Reps
6
Plate Hold
1 Set
1 mins