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Kettlebuilding Calisthenics revamped (1)

by Jerome Allan R.

Program Description

Build functional muscle and look good at the same time

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 20, 2025 09:10
  • Last Edited
    Sep 24, 2025 04:17

Summary

Transform your fitness routine with "Kettlebuilding Calisthenics Revamped," an 8-week program designed for those ready to elevate their strength and conditioning. This dynamic plan incorporates four training days each week, focusing on kettlebell and bodyweight exercises that enhance muscle endurance and functional strength. Expect challenging supersets like the Single Arm Kettlebell Swing and Romanian Deadlift, targeting key muscle groups while keeping your heart rate up. Get ready to build a powerful physique and improve your overall athleticism!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Triceps
12.8%
Abs
12.6%
Lats
9.8%
Front Delts
9.2%
Quadriceps
8.9%
Biceps
8.5%
Chest
6.6%
Glutes
5.9%
Hamstrings
4.6%
Middle Delts
3.6%
Lower Back
2.6%
Forearms
1.2%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Ab Wheel
2
-
4B
Hanging Toes To Bar
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Floor Press
3
12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2A
Kettlebell Press
3
12 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2
Kettlebell Clean and Press
3
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
4B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
5
High Pull
4
8 reps
RPE 8
6
Kettlebell Clean
4
8 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 7.5
8
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10 reps
RPE 8
1B
Meadow Row
3
10 reps
RPE 8
2A
Behind-the-Neck Push Press
3
12 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
High Pull
4
8 reps
RPE 8
5
Kettlebell Clean
4
8 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 7.5
7
Single Arm Farmer Carry
3
0.4 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
1B
Goblet Squat
3
12 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3A
Alternating Dumbbell Curl
3
12 reps
RPE 7
3B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4A
Decline Sit Up (Weighted)
3
12 reps
RPE 8
4B
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Week 1
1 / 8 Weeks
Day 4
1A
Single Arm Kettlebell Swing
5 Sets
5 Reps
@8
1B
Squat Thruster
5 Sets
5 Reps
@8
1C
Single Arm Iso Row
5 Sets
5 Reps
@8
2A
TRX Row
5 Sets
5 Reps
@7
2B
Deficit Push Up
5 Sets
5 Reps
@7
2C
Plank (Weighted)
5 Sets
5 Reps
@7
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6.5
1B
Goblet Squat
3 Sets
12 Reps
@8
2A
Single Arm Iso Row
3 Sets
15 Reps
@6.5
2B
Push Up (Weighted)
3 Sets
15 Reps
@6.5
3A
Alternating Dumbbell Curl
3 Sets
12 Reps
@7
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4A
Decline Sit Up (Weighted)
3 Sets
12 Reps
@8
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
@9
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
-
1B
Chin-Up (Weighted)
3 Sets
-
2A
Kettlebell Press
3 Sets
12 Reps
@8
2B
Kettlebell Swing
3 Sets
12 Reps
@8
3A
French Press
3 Sets
10 Reps
@8
3B
Pinwheel Curl
3 Sets
10 Reps
@8
4A
Ab Wheel
2 Sets
-
4B
Hanging Toes To Bar
2 Sets
-
Day 2
1A
Dip (Weighted)
3 Sets
10 Reps
@8
1B
Meadow Row
3 Sets
10 Reps
@8
2
Kettlebell Clean and Press
3 Sets
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
4A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
4B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
5
High Pull
4 Sets
8 Reps
@8
6
Kettlebell Clean
4 Sets
8 Reps
@8
7
Ab Wheel
3 Sets
12 Reps
@7.5
8
Single Arm Farmer Carry
3 Sets
0.4 mins
@8