logo
BoostcampPNG

Kettlebell Full Body Workout

by Bhavin S.

Program Description

Loose Weight. Build Muscle.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 04, 2025 05:31
  • Last Edited
    Nov 04, 2025 05:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19%
Glutes
14.2%
Chest
11.9%
Forearms
11.9%
Hamstrings
9.5%
Front Delts
9.5%
Triceps
9.5%
Adductors
4.7%
Upper Back
4.7%
Cardio
2.6%
Abs
2.4%
BlogBannerPC
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
BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10 reps
-
1B
Push Up
3
10 reps
-
2
Kettlebell Swing
3
10 reps
-
3
Goblet Squat To Overhead Press (Kettlebell)
3
10 reps
-
4
Deadlift To Upright Row (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10 reps
-
1B
Push Up
3
10 reps
-
2
Kettlebell Swing
3
10 reps
-
3
Goblet Squat To Overhead Press (Kettlebell)
3
10 reps
-
4
Deadlift To Upright Row (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
15 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Goblet Squat To Overhead Press (Kettlebell)
3
15 reps
-
4
Deadlift To Upright Row (Kettlebell)
3
15 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
15 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Goblet Squat To Overhead Press (Kettlebell)
3
15 reps
-
4
Deadlift To Upright Row (Kettlebell)
3
15 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
20 reps
-
1B
Push Up
3
20 reps
-
2
Single Arm Kettlebell Swing
3
10 reps
-
3
Single Arm Kettlebell Clean & Press
3
10 reps
-
4
Windmill (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
20 reps
-
1B
Push Up
3
20 reps
-
2
Single Arm Kettlebell Swing
3
10 reps
-
3
Single Arm Kettlebell Clean & Press
3
10 reps
-
4
Windmill (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
20 reps
-
1B
Push Up
3
20 reps
-
2
Single Arm Kettlebell Swing
3
10 reps
-
3
Single Arm Kettlebell Clean & Press
3
10 reps
-
4
Windmill (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
20 reps
-
1B
Push Up
3
20 reps
-
2
Single Arm Kettlebell Swing
3
10 reps
-
3
Single Arm Kettlebell Clean & Press
3
10 reps
-
4
Windmill (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10 reps
-
1B
Push Up
3
10 reps
-
2
Kettlebell Swing
3
10 reps
-
3
Goblet Squat To Overhead Press (Kettlebell)
3
10 reps
-
4
Deadlift To Upright Row (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10 reps
-
1B
Push Up
3
10 reps
-
2
Kettlebell Swing
3
10 reps
-
3
Goblet Squat To Overhead Press (Kettlebell)
3
10 reps
-
4
Deadlift To Upright Row (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
15 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Goblet Squat To Overhead Press (Kettlebell)
3
15 reps
-
4
Deadlift To Upright Row (Kettlebell)
3
15 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
15 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Goblet Squat To Overhead Press (Kettlebell)
3
15 reps
-
4
Deadlift To Upright Row (Kettlebell)
3
15 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
20 reps
-
1B
Push Up
3
20 reps
-
2
Single Arm Kettlebell Swing
3
10 reps
-
3
Single Arm Kettlebell Clean & Press
3
10 reps
-
4
Windmill (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
20 reps
-
1B
Push Up
3
20 reps
-
2
Single Arm Kettlebell Swing
3
10 reps
-
3
Single Arm Kettlebell Clean & Press
3
10 reps
-
4
Windmill (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
20 reps
-
1B
Push Up
3
20 reps
-
2
Single Arm Kettlebell Swing
3
10 reps
-
3
Single Arm Kettlebell Clean & Press
3
10 reps
-
4
Windmill (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
20 reps
-
1B
Push Up
3
20 reps
-
2
Single Arm Kettlebell Swing
3
10 reps
-
3
Single Arm Kettlebell Clean & Press
3
10 reps
-
4
Windmill (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10 reps
-
1B
Push Up
3
10 reps
-
2
Kettlebell Swing
3
10 reps
-
3
Goblet Squat To Overhead Press (Kettlebell)
3
10 reps
-
4
Deadlift To Upright Row (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10 reps
-
1B
Push Up
3
10 reps
-
2
Kettlebell Swing
3
10 reps
-
3
Goblet Squat To Overhead Press (Kettlebell)
3
10 reps
-
4
Deadlift To Upright Row (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
15 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Goblet Squat To Overhead Press (Kettlebell)
3
15 reps
-
4
Deadlift To Upright Row (Kettlebell)
3
15 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
15 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Goblet Squat To Overhead Press (Kettlebell)
3
15 reps
-
4
Deadlift To Upright Row (Kettlebell)
3
15 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
20 reps
-
1B
Push Up
3
20 reps
-
2
Single Arm Kettlebell Swing
3
10 reps
-
3
Single Arm Kettlebell Clean & Press
3
10 reps
-
4
Windmill (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
20 reps
-
1B
Push Up
3
20 reps
-
2
Single Arm Kettlebell Swing
3
10 reps
-
3
Single Arm Kettlebell Clean & Press
3
10 reps
-
4
Windmill (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
20 reps
-
1B
Push Up
3
20 reps
-
2
Single Arm Kettlebell Swing
3
10 reps
-
3
Single Arm Kettlebell Clean & Press
3
10 reps
-
4
Windmill (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
20 reps
-
1B
Push Up
3
20 reps
-
2
Single Arm Kettlebell Swing
3
10 reps
-
3
Single Arm Kettlebell Clean & Press
3
10 reps
-
4
Windmill (Kettlebell)
3
10 reps
-
5
Renegade Row With Pushups (Kettlebell)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1A
Squat (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Kettlebell Swing
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Goblet Squat To Overhead Press (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Deadlift To Upright Row (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Renegade Row With Pushups (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
Day 2
1
Cardio
1 Set
30 mins
-
Day 3
1A
Squat (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Kettlebell Swing
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Goblet Squat To Overhead Press (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Deadlift To Upright Row (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Renegade Row With Pushups (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
Day 4
1
Cardio
1 Set
30 mins
-
Day 5
1A
Squat (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Kettlebell Swing
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Goblet Squat To Overhead Press (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Deadlift To Upright Row (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Renegade Row With Pushups (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-