Shock and awe protocol Kettlebells program

by Davy 36

Program Description

4 Week Kettlebell Training Cycle For Muscular Size And Strength. double Kb only. Not for beginner with kettlebells

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 18, 2025 10:55

Summary

Unleash your potential with the Shock and Awe Protocol, a dynamic 4-week kettlebell program designed to challenge your strength and endurance. Comprising three intense sessions each week, this program utilizes supersets like Double Swings, Double Snatches, and Double Cleans to target multiple muscle groups, ensuring a full-body workout that builds power and stability. With a focus on high-rep sets and strategic rest periods, you'll push your limits while honing your technique. Perfect for those ready to elevate their training in a garage gym setting!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1A
Double Press
6
5 reps
-
1B
Front Squat (Dumbbell)
6
5 reps
-
1C
Double Swings
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1A
Long Cycle Clean And Jerk
10
5 reps
RPE 6.5
1B
Double Swings
10
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Long Cycle Clean And Jerk
10
5 reps
RPE 7
1B
Front Squat (Dumbbell)
10
5 reps
RPE 7
Week 1
1 / 4 Weeks
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