Shock and awe protocol

by Davy 36

Program Description

4 Week Kettlebell Training Cycle For Muscular Size And Strength. double Kb only

Program Overview

Level
Intermediate, Advanced
Goal
Muscle & Sculpting, Powerbuilding, Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
20 minutes
Created
Jun 05, 2025 03:57
Last Edited
Jun 05, 2025 06:29

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1A

Double Swings

5

10 reps

RPE 7-8

1B

Double Snatch

5

5 reps

RPE 6-8

1C

Double Clean

5

5 reps

RPE 6-8

Day 1

1A

Double Press

6

5 reps

-

1B

Front Squat (Dumbbell)

6

5 reps

-

1C

Double Swings

6

10 reps

-

Day 1

1A

Double Snatch

5

5 reps

RPE 7

1B

Clean and Press

5

5 reps

RPE 7

1C

Front Squat (Dumbbell)

5

5 reps

RPE 7

Day 1

1A

Clean and Press

6

5 reps

RPE 7

1B

Front Squat (Barbell)

6

5 reps

RPE 7

1C

Double Swings

6

5 reps

RPE 7

1D

Push Press (Barbell)

6

5 reps

RPE 7

Day 2

1A

Double Clean

4

5 reps

RPE 7.5

1B

Double Press

4

5 reps

RPE 7

1C

Front Squat (Dumbbell)

4

5 reps

RPE 7.5

1D

Push Press (Barbell)

4

5 reps

RPE 7

Day 2

1A

Double Swings

1

4

10 reps

10 reps

RPE 7

-

1B

Double Snatch

1

4

5 reps

5 reps

RPE 7

-

1C

Front Squat (Dumbbell)

1

4

5 reps

5 reps

RPE 7

-

1D

Push Press (Barbell)

1

4

5 reps

5 reps

RPE 7

-

Day 2

1A

Double Swings

5

10 reps

RPE 7

1B

Renegade Row

5

5 reps

RPE 7

1C

Double Press

5

5 reps

RPE 7

1D

Double Clean And Squat

5

5 reps

RPE 7

Day 2

1A

Double Snatch

6

5 reps

RPE 7

1B

Push Press (Barbell)

6

5 reps

RPE 7

1C

Renegade Row

6

5 reps

RPE 7

1D

Double Clean And Squat

6

5 reps

RPE 7

1E

Double Swings

6

5 reps

RPE 7

Day 3

1A

Double Swings

4

10 reps

RPE 7.5

1B

Double Clean

4

5 reps

RPE 7

1C

Push Press (Barbell)

4

5 reps

RPE 7

1D

Renegade Row

4

5 reps

RPE 7

1E

Front Squat (Dumbbell)

4

5 reps

RPE 7

Day 3

1A

Double Press

1

4

5 reps

5 reps

RPE 7

-

1B

Renegade Row

1

4

5 reps

5 reps

RPE 7

-

1C

Double Swings

1

4

5 reps

5 reps

RPE 7

-

1D

Double Clean

1

4

5 reps

5 reps

RPE 7

-

1E

Front Squat (Dumbbell)

1

4

5 reps

5 reps

RPE 7

-

Day 3

1A

Long Cycle Clean And Jerk

10

5 reps

RPE 6.5

1B

Double Swings

10

5 reps

RPE 7

Day 3

1A

Long Cycle Clean And Jerk

10

5 reps

RPE 7

1B

Front Squat (Dumbbell)

10

5 reps

RPE 7

Day 1

1A

Double Swings

5 Sets

10 Reps

@7-8

1B

Double Snatch

5 Sets

5 Reps

@6-8

1C

Double Clean

5 Sets

5 Reps

@6-8

Day 2

1A

Double Clean

4 Sets

5 Reps

@7.5

1B

Double Press

4 Sets

5 Reps

@7

1C

Front Squat (Dumbbell)

4 Sets

5 Reps

@7.5

1D

Push Press (Barbell)

4 Sets

5 Reps

@7

Day 3

1A

Double Swings

4 Sets

10 Reps

@7.5

1B

Double Clean

4 Sets

5 Reps

@7

1C

Push Press (Barbell)

4 Sets

5 Reps

@7

1D

Renegade Row

4 Sets

5 Reps

@7

1E

Front Squat (Dumbbell)

4 Sets

5 Reps

@7