Freeweights and Body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell/Dumbbell/Bodyweight Windmill | 3 | 10 reps |
| 2 | Pike Push Up | 3 | 10 reps |
| 3 | Kettlebell Decline Chestpress | 5 | 10 reps |
| 4 | Kettlebell Offset Push Up | 3 | 10 reps |
| 5 | Kettlebell Front Pushaway | 5 | 10 reps |
| 6 | Push Up | 1 | 50 reps |
| 1 | 40 reps | ||
| 1 | 30 reps | ||
| 7 | KettleBell Close Grip Push Up | 1 | 10 reps |
| 2 | 10 reps | ||
| 8 | Push Up With Row (DB) | 3 | 10 reps |
| 9 | Kettlebell Dead Bug | 3 | 10 reps |
| 10 | KettleBell Woodchop | 3 | 15 reps |
| 11 | Kettlebell Plank Row | 3 | 10 reps |
| 12 | Kettlebell Swing | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell/Dumbbell/Bodyweight Windmill | 3 | 10 reps |
| 2 | Pull-Up (Bodyweight) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | 5 reps | ||
| 3 | Kettlebell Single Leg RDL | 3 | 10 reps |
| 4 | Kettlebell Single Arm Renegade Row | 3 | 10 reps |
| 5 | KettleBell Bicep Curl | 5 | 10 reps |
| 6 | Double GunSlinger | 3 | 10 reps |
| 7 | Alternating Single Arm Row | 3 | 10 reps |
| 8 | Hanging Toes To Bar | 3 | 5 reps |
| 9 | Leg Raise Machine | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell Stiff Leg Deadlift | 3 | 10 reps |
| 2 | Kettlebell Goblet Calf Raise | 3 | 10 reps |
| 3 | Kettlebell 8 To Squat | 3 | 10 reps |
| 4 | Kettlebell Crunch | 3 | 20 reps |
| 5 | Kettlebell Alt. Single Leg Good Morning | 3 | 10 reps |
| 6 | Spider Squat Lunge | 3 | 7 reps |
| 7 | Half Jackknife | 3 | 10 reps |
| 8 | Take Over Alt. Reverse Lunges | 5 | 10 reps |
| 9 | Kettlebell Swing With Stop | 3 | 10 reps |
| 10 | Hanging Toes To Bar | 3 | 5 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Freeweights and Body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Freeweights and Body is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Freeweights and Body is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
