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Rock The Bells

1,330 athletes joined

Get Strong. Get Lean. Get After It.

4.15
(32 ratings)

PROGRAM DESCRIPTION

Rock The Bells is a 6-week kettlebell program with everything you need to get strong and lean. There are 3 workouts per week for the first two weeks. Each workout has a warm-up, a strength, and a core section designed to provide optimum results. This is followed by a week of challenges designed to demonstrate your newly-found strength. This cycle repeats with progressions.

You don't know how to do a certain movement? No problem. Our videos guide you every step of the way.

Learn more about Rebecca Rouse's programs at semperstronger.com

PROGRAM OVERVIEW

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Days Per Week
    3 days
  • Recommended Days
    Mon, Wed, Fri
  • Time Per Workout
    45 minutes
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge with Rotation
2
8 reps
1B
Eccentric Pushups
2
6 reps
1C
Dynamic Hamstring Stretch
2
8 reps
2A
KB Swings
3
8 reps
RPE 6
2B
Goblet Squat
3
6 reps
RPE 6
3A
KB Single Arm Push Press
3
8 reps
RPE 6
3B
KB Rack Position Reverse Lunge
3
8 reps
RPE 6
4
Kettlebell Suitcase March
4
20 secs
5
High Plank Shoulder Taps
4
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Prying Goblet Squat
2
8 reps
RPE 4
1B
Plank Ups
2
6 reps
1C
Dynamic Hamstring Stretch
2
8 reps
2A
1.5 Stance Double KB Deadlift
3
10 reps
RPE 6
2B
Double KB Alternating Bent Over Rows
3
10 reps
RPE 6
3A
Double KB Dead Stop Swings
3
10 reps
RPE 6
3B
Double KB Thrusters
3
10 reps
RPE 6
4
Farmer Carry March In Place
4
20 secs
5
Dynamic Side Plank
4
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 reps
RPE 4
2A
Two Handed KB Swing
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2B
Goblet Squat
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Elbow Plank
1
1
1
1
1
90 secs
60 secs
40 secs
30 secs
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge with Rotation
2
8 reps
1B
Eccentric Pushups
2
6 reps
1C
Dynamic Hamstring Stretch
2
8 reps
2A
Double KB Swings
3
8 reps
RPE 7
2B
Double KB Front Squats
3
6 reps
RPE 7
3A
KB Single Arm Strict Press
3
8 reps
RPE 7
3B
KB Rack Position Reverse Lunge
3
8 reps
RPE 7
4
Kettlebell Suitcase March
4
20 secs
5
High Plank Shoulder Taps
4
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Prying Goblet Squat
2
8 reps
RPE 4
1B
Plank Ups
2
6 reps
1C
Dynamic Hamstring Stretch
2
8 reps
2A
1.5 Stance Double KB Deadlift
3
10 reps
RPE 7
2B
Incline KB Pushups
3
12 reps
RPE 7
3A
Double KB Alternating Bent Over Rows
3
10 reps
RPE 7
3B
Double KB Thrusters
3
10 reps
RPE 7
4
Farmer Carry March In Place
4
20 secs
5
Dynamic Side Plank
4
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 reps
RPE 4
2A
Two Handed KB Swing
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2B
Goblet Squat
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Elbow Plank
1
1
1
1
1
90 secs
60 secs
40 secs
30 secs
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Prying Goblet Squat
2
8 reps
RPE 4
1B
Plank Ups
2
6 reps
1C
Dynamic Hamstring Stretch
2
8 reps
2A
1.5 Stance Double KB Deadlift
3
8 reps
RPE 6
2B
Double KB Alternating Bent Over Rows
3
6 reps
RPE 6
3A
Double KB Dead Stop Swings
3
8 reps
RPE 6
3B
Double KB Thrusters
3
8 reps
RPE 6
4
Farmer Carry March In Place
4
20 secs
5
Dynamic Side Plank
4
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 reps
RPE 4
2A
Offset Pushups
3
10 reps
RPE 6
2B
Double KB Alternating Overhead Press
3
8 reps
RPE 6
3A
Renegade Rows
3
10 reps
RPE 6
3B
Double KB Clean & Squat
3
10 reps
RPE 6
4
Farmer Carry March In Place
4
20 secs
5
Plank Jacks
4
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dive Bombers
2
8 reps
1B
"A" Skips
2
6 reps
1C
Dynamic Hamstring Stretch
2
8 reps
2A
Double KB Push Press
5
10 reps
RPE 6
2B
50 Meter Sprint
5
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Prying Goblet Squat
2
8 reps
RPE 4
1B
Plank Ups
2
6 reps
1C
Dynamic Hamstring Stretch
2
8 reps
2A
1.5 Stance Double KB Deadlift
3
8 reps
RPE 7
2B
Incline KB Pushups
3
10 reps
RPE 7
3A
Double KB Alternating Bent Over Rows
3
8 reps
RPE 7
3B
Double KB Thrusters
3
8 reps
RPE 7
4
Farmer Carry March In Place
4
20 secs
5
Elbow Plank W/ Opposite Arm/Leg Raises
4
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 reps
RPE 4
2A
Offset Pushups
3
10 reps
RPE 6
2B
Double KB Alternating Overhead Press
3
8 reps
RPE 6
3A
Renegade Rows
3
10 reps
RPE 6
3B
Double KB Clean & Squat
3
10 reps
RPE 6
4
Farmer Carry March In Place
4
20 secs
5
Plank Jacks
4
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dive Bombers
2
8 reps
1B
"A" Skips
2
6 reps
1C
Dynamic Hamstring Stretch
2
8 reps
2A
Double KB Push Press
5
10 reps
RPE 6
2B
50 Meter Sprint
5
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 reps
RPE 4
2A
Offset Pushups
3
8 reps
RPE 6
2B
Double KB Alternating Overhead Press
3
6 reps
RPE 6
3A
Renegade Rows
3
8 reps
RPE 6
3B
Double KB Clean & Squat
3
8 reps
RPE 6
4
Farmer Carry March In Place
4
20 secs
5
Plank Jacks
4
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge with Rotation
2
8 reps
1B
Eccentric Pushups
2
6 reps
1C
Dynamic Hamstring Stretch
2
8 reps
2A
KB Swings
3
10 reps
RPE 6
2B
Goblet Squat
3
8 reps
RPE 6
3A
KB Single Arm Push Press
3
10 reps
RPE 6
3B
KB Rack Position Reverse Lunge
3
10 reps
RPE 6
4
Kettlebell Suitcase March
4
20 secs
5
High Plank Shoulder Taps
4
20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 reps
RPE 4
2A
Double KB Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2B
Double KB Clean
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 reps
RPE 4
2A
Offset Pushups
3
8 reps
RPE 7
2B
Double KB Alternating Overhead Press
3
6 reps
RPE 7
3A
Renegade Rows
3
8 reps
RPE 7
3B
Double KB Clean & Squat
3
8 reps
RPE 7
4
Farmer Carry March In Place
4
20 secs
5
Mountain Climbers
4
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge with Rotation
2
8 reps
1B
Eccentric Pushups
2
6 reps
1C
Dynamic Hamstring Stretch
2
8 reps
2A
Double Kettlebell Swings
3
10 reps
RPE 7
2B
Double KB Front Squats
3
8 reps
RPE 7
3A
KB Single Arm Strict Press
3
10 reps
RPE 7
3B
KB Rack Position Reverse Lunge
3
10 reps
RPE 7
4
Kettlebell Suitcase March
4
20 secs
5
Single Arm Plank
4
20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 reps
RPE 4
2A
Double KB Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2B
Double KB Clean
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
WHAT PEOPLE ARE SAYING(32 ratings)
Only ratings with written feedback are displayed here.
4.15 / 5
Trish H.Age 39, Woman
25 days ago
5 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great program tailored to my needs with regards equipment and time! Second program and seeing results in legs, arms, back strength and small noticed in abdomen
Ching-Yen C.Man
2 months ago
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Functional strength. Light equipment needs. Giid for core strength. Good for me getting back into strength training after years away. Recommended for the athlete who wants to introduce weight training and injury prevention into their routine.