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JR’s Kettlebell Program

by Jessica R.
1 athletes joined

Program Description

One kettlebell. Three days. Six weeks. I created this for myself and am publishing for others who may find it helpful. This is not an advanced program, but for those who have a little experience with bells and are looking for new types of complexes to incorporate into their routine.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 29, 2025 02:49
  • Last Edited
    Jan 04, 2026 01:14
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
25.3%
Glutes
15.2%
Hamstrings
11.8%
Front Delts
11.2%
Upper Back
6.3%
Middle Delts
6.3%
Lower Back
5.5%
Triceps
4.6%
Abs
4.6%
Adductors
2.3%
Olympic
1.7%
Biceps
1.7%
Forearms
1.7%
Abductors
1.7%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 9
2A
Single Arm Kettlebell Swing
3
1
2 reps
2 reps
RPE 7
RPE 9
2B
Kettlebell Clean
3
1
2 reps
2 reps
RPE 7
RPE 9
2C
Kettlebell Press
3
1
2 reps
2 reps
RPE 7
RPE 9
2D
Single Leg Romanian Deadlift
3
1
2 reps
2 reps
RPE 7
RPE 9
2E
Lunge (Kettlebell)
3
1
2 reps
2 reps
RPE 7
RPE 9
2F
Windmill
3
1
2 reps
2 reps
RPE 7
RPE 9
3A
Plank Pull Throughs
2
10 reps
RPE 7
3B
Plank North to South
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 9
2A
Single Arm Kettlebell Swing
3
1
2 reps
2 reps
RPE 7
RPE 9
2B
Kettlebell Clean
3
1
2 reps
2 reps
RPE 7
RPE 9
2C
Kettlebell Press
3
1
2 reps
2 reps
RPE 7
RPE 9
2D
Single Leg Romanian Deadlift
3
1
2 reps
2 reps
RPE 7
RPE 9
2E
Lunge (Kettlebell)
3
1
2 reps
2 reps
RPE 7
RPE 9
2F
Windmill
3
1
2 reps
2 reps
RPE 7
RPE 9
3A
Plank Pull Throughs
2
10 reps
RPE 7
3B
Plank North to South
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 9
2A
Single Arm Kettlebell Swing
3
1
2 reps
2 reps
RPE 7
RPE 9
2B
Kettlebell Clean
3
1
2 reps
2 reps
RPE 7
RPE 9
2C
Kettlebell Press
3
1
2 reps
2 reps
RPE 7
RPE 9
2D
Single Leg Romanian Deadlift
3
1
2 reps
2 reps
RPE 7
RPE 9
2E
Lunge (Kettlebell)
3
1
2 reps
2 reps
RPE 7
RPE 9
2F
Windmill
3
1
2 reps
2 reps
RPE 7
RPE 9
3A
Plank Pull Throughs
2
10 reps
RPE 7
3B
Plank North to South
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 9
2A
Single Arm Kettlebell Swing
3
1
2 reps
2 reps
RPE 7
RPE 9
2B
Kettlebell Clean
3
1
2 reps
2 reps
RPE 7
RPE 9
2C
Kettlebell Press
3
1
2 reps
2 reps
RPE 7
RPE 9
2D
Single Leg Romanian Deadlift
3
1
2 reps
2 reps
RPE 7
RPE 9
2E
Lunge (Kettlebell)
3
1
2 reps
2 reps
RPE 7
RPE 9
2F
Windmill
3
1
2 reps
2 reps
RPE 7
RPE 9
3A
Plank Pull Throughs
2
10 reps
RPE 7
3B
Plank North to South
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 9
2A
Single Arm Kettlebell Swing
3
1
2 reps
2 reps
RPE 7
RPE 9
2B
Kettlebell Clean
3
1
2 reps
2 reps
RPE 7
RPE 9
2C
Kettlebell Press
3
1
2 reps
2 reps
RPE 7
RPE 9
2D
Single Leg Romanian Deadlift
3
1
2 reps
2 reps
RPE 7
RPE 9
2E
Lunge (Kettlebell)
3
1
2 reps
2 reps
RPE 7
RPE 9
2F
Windmill
3
1
2 reps
2 reps
RPE 7
RPE 9
3A
Plank Pull Throughs
2
10 reps
RPE 7
3B
Plank North to South
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 9
2A
Single Arm Kettlebell Swing
3
1
2 reps
2 reps
RPE 7
RPE 9
2B
Kettlebell Clean
3
1
2 reps
2 reps
RPE 7
RPE 9
2C
Kettlebell Press
3
1
2 reps
2 reps
RPE 7
RPE 9
2D
Single Leg Romanian Deadlift
3
1
2 reps
2 reps
RPE 7
RPE 9
2E
Lunge (Kettlebell)
3
1
2 reps
2 reps
RPE 7
RPE 9
2F
Windmill
3
1
2 reps
2 reps
RPE 7
RPE 9
3A
Plank Pull Throughs
2
10 reps
RPE 7
3B
Plank North to South
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 10
2A
Sumo Squat (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
2B
High Row (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
3A
Kettlebell Gunslinger
2
1
8 reps
10 reps
RPE 7
RPE 9
3B
Snatch (Kettlebell)
2
1
8 reps
10 reps
RPE 7
RPE 9
4
Bicep Curl (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Overhead March (Kettlebell)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7.5
RPE 8.5
6
Plank Walkout
1
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 10
2A
Sumo Squat (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
2B
High Row (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
3A
Kettlebell Gunslinger
2
1
8 reps
10 reps
RPE 7
RPE 9
3B
Snatch (Kettlebell)
2
1
8 reps
10 reps
RPE 7
RPE 9
4
Bicep Curl (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Overhead March (Kettlebell)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7.5
RPE 8.5
6
Plank Walkout
1
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 10
2A
Sumo Squat (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
2B
High Row (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
3A
Kettlebell Gunslinger
2
1
8 reps
10 reps
RPE 7
RPE 9
3B
Snatch (Kettlebell)
2
1
8 reps
10 reps
RPE 7
RPE 9
4
Bicep Curl (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Overhead March (Kettlebell)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7.5
RPE 8.5
6
Plank Walkout
1
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 10
2A
Sumo Squat (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
2B
High Row (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
3A
Kettlebell Gunslinger
2
1
8 reps
10 reps
RPE 7
RPE 9
3B
Snatch (Kettlebell)
2
1
8 reps
10 reps
RPE 7
RPE 9
4
Bicep Curl (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Overhead March (Kettlebell)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7.5
RPE 8.5
6
Plank Walkout
1
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 10
2A
Sumo Squat (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
2B
High Row (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
3A
Kettlebell Gunslinger
2
1
8 reps
10 reps
RPE 7
RPE 9
3B
Snatch (Kettlebell)
2
1
8 reps
10 reps
RPE 7
RPE 9
4
Bicep Curl (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Overhead March (Kettlebell)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7.5
RPE 8.5
6
Plank Walkout
1
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 10
2A
Sumo Squat (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
2B
High Row (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
3A
Kettlebell Gunslinger
2
1
8 reps
10 reps
RPE 7
RPE 9
3B
Snatch (Kettlebell)
2
1
8 reps
10 reps
RPE 7
RPE 9
4
Bicep Curl (Kettlebell)
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Overhead March (Kettlebell)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7.5
RPE 8.5
6
Plank Walkout
1
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 9
2A
Single Arm Kettlebell Swing
3
1
2 reps
2 reps
RPE 7
RPE 9
2B
Kettlebell Clean
3
1
2 reps
2 reps
RPE 7
RPE 9
2C
Kettlebell Press
3
1
2 reps
2 reps
RPE 7
RPE 9
2D
Single Leg Romanian Deadlift
3
1
2 reps
2 reps
RPE 7
RPE 9
2E
Lunge (Kettlebell)
3
1
2 reps
2 reps
RPE 7
RPE 9
2F
Windmill
3
1
2 reps
2 reps
RPE 7
RPE 9
3A
Plank Pull Throughs
2
10 reps
RPE 7
3B
Plank North to South
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 9
2A
Single Arm Kettlebell Swing
3
1
2 reps
2 reps
RPE 7
RPE 9
2B
Kettlebell Clean
3
1
2 reps
2 reps
RPE 7
RPE 9
2C
Kettlebell Press
3
1
2 reps
2 reps
RPE 7
RPE 9
2D
Single Leg Romanian Deadlift
3
1
2 reps
2 reps
RPE 7
RPE 9
2E
Lunge (Kettlebell)
3
1
2 reps
2 reps
RPE 7
RPE 9
2F
Windmill
3
1
2 reps
2 reps
RPE 7
RPE 9
3A
Plank Pull Throughs
2
10 reps
RPE 7
3B
Plank North to South
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 9
2A
Single Arm Kettlebell Swing
3
1
2 reps
2 reps
RPE 7
RPE 9
2B
Kettlebell Clean
3
1
2 reps
2 reps
RPE 7
RPE 9
2C
Kettlebell Press
3
1
2 reps
2 reps
RPE 7
RPE 9
2D
Single Leg Romanian Deadlift
3
1
2 reps
2 reps
RPE 7
RPE 9
2E
Lunge (Kettlebell)
3
1
2 reps
2 reps
RPE 7
RPE 9
2F
Windmill
3
1
2 reps
2 reps
RPE 7
RPE 9
3A
Plank Pull Throughs
2
10 reps
RPE 7
3B
Plank North to South
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 9
2A
Single Arm Kettlebell Swing
3
1
2 reps
2 reps
RPE 7
RPE 9
2B
Kettlebell Clean
3
1
2 reps
2 reps
RPE 7
RPE 9
2C
Kettlebell Press
3
1
2 reps
2 reps
RPE 7
RPE 9
2D
Single Leg Romanian Deadlift
3
1
2 reps
2 reps
RPE 7
RPE 9
2E
Lunge (Kettlebell)
3
1
2 reps
2 reps
RPE 7
RPE 9
2F
Windmill
3
1
2 reps
2 reps
RPE 7
RPE 9
3A
Plank Pull Throughs
2
10 reps
RPE 7
3B
Plank North to South
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 9
2A
Single Arm Kettlebell Swing
3
1
2 reps
2 reps
RPE 7
RPE 9
2B
Kettlebell Clean
3
1
2 reps
2 reps
RPE 7
RPE 9
2C
Kettlebell Press
3
1
2 reps
2 reps
RPE 7
RPE 9
2D
Single Leg Romanian Deadlift
3
1
2 reps
2 reps
RPE 7
RPE 9
2E
Lunge (Kettlebell)
3
1
2 reps
2 reps
RPE 7
RPE 9
2F
Windmill
3
1
2 reps
2 reps
RPE 7
RPE 9
3A
Plank Pull Throughs
2
10 reps
RPE 7
3B
Plank North to South
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
1
12 reps
10 reps
RPE 7
RPE 9
2A
Single Arm Kettlebell Swing
3
1
2 reps
2 reps
RPE 7
RPE 9
2B
Kettlebell Clean
3
1
2 reps
2 reps
RPE 7
RPE 9
2C
Kettlebell Press
3
1
2 reps
2 reps
RPE 7
RPE 9
2D
Single Leg Romanian Deadlift
3
1
2 reps
2 reps
RPE 7
RPE 9
2E
Lunge (Kettlebell)
3
1
2 reps
2 reps
RPE 7
RPE 9
2F
Windmill
3
1
2 reps
2 reps
RPE 7
RPE 9
3A
Plank Pull Throughs
2
10 reps
RPE 7
3B
Plank North to South
2
10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Kettlebell Swing
2 Sets
1 Set
12 Reps
10 Reps
@7
@9
2A
Single Arm Kettlebell Swing
3 Sets
1 Set
2 Reps
2 Reps
@7
@9
2B
Kettlebell Clean
3 Sets
1 Set
2 Reps
2 Reps
@7
@9
2C
Kettlebell Press
3 Sets
1 Set
2 Reps
2 Reps
@7
@9
2D
Single Leg Romanian Deadlift
3 Sets
1 Set
2 Reps
2 Reps
@7
@9
2E
Lunge (Kettlebell)
3 Sets
1 Set
2 Reps
2 Reps
@7
@9
2F
Windmill
3 Sets
1 Set
2 Reps
2 Reps
@7
@9
3A
Plank Pull Throughs
2 Sets
10 Reps
@7
3B
Plank North to South
2 Sets
10 Reps
@7
Day 2
1
Kettlebell Swing
2 Sets
1 Set
12 Reps
10 Reps
@7
@10
2A
Sumo Squat (Kettlebell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@9
2B
High Row (Kettlebell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@9
3A
Kettlebell Gunslinger
2 Sets
1 Set
8 Reps
10 Reps
@7
@9
3B
Snatch (Kettlebell)
2 Sets
1 Set
8 Reps
10 Reps
@7
@9
4
Bicep Curl (Kettlebell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@9
5
Overhead March (Kettlebell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@7.5
@8.5
6
Plank Walkout
1 Set
4 Reps
@7
Day 3
1
Kettlebell Swing
2 Sets
1 Set
12 Reps
10 Reps
@7
@9
2A
Single Arm Kettlebell Swing
3 Sets
1 Set
2 Reps
2 Reps
@7
@9
2B
Kettlebell Clean
3 Sets
1 Set
2 Reps
2 Reps
@7
@9
2C
Kettlebell Press
3 Sets
1 Set
2 Reps
2 Reps
@7
@9
2D
Single Leg Romanian Deadlift
3 Sets
1 Set
2 Reps
2 Reps
@7
@9
2E
Lunge (Kettlebell)
3 Sets
1 Set
2 Reps
2 Reps
@7
@9
2F
Windmill
3 Sets
1 Set
2 Reps
2 Reps
@7
@9
3A
Plank Pull Throughs
2 Sets
10 Reps
@7
3B
Plank North to South
2 Sets
10 Reps
@7