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BoostcampPNG

Big 6 for busy people

by Alexander F.
1 athletes joined

Program Description

It’s simple, if not easy. Focus on moving lots of weight with compound movements in short period of time and minimal adjustment. Ideally, performed with two (adjustable) kettlebells or dumbbells. Perform all exercises with the same weight to cut down on time between sets.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 14, 2025 07:11
  • Last Edited
    Feb 17, 2025 04:13
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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
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
5
5-15 reps
-
2
Double Kettlebell Row
1
5-15 reps
-
3
Kettlebell Double Front Squat
1
5-15 reps
-
4
Double Kettlebell Press
1
5-15 reps
-
5
Pull-Up (Band)
1
5-15 reps
-
6
Double Kettlebell Deadlift
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Row
5
5-15 reps
-
2
Kettlebell Double Front Squat
1
5-15 reps
-
3
Double Kettlebell Press
1
5-15 reps
-
4
Pull-Up (Band)
1
5-15 reps
-
5
Double Kettlebell Deadlift
1
5-15 reps
-
6
Push Up (Weighted)
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Double Front Squat
5
5-15 reps
-
2
Double Kettlebell Press
1
5-15 reps
-
3
Pull-Up (Band)
1
5-15 reps
-
4
Double Kettlebell Deadlift
1
5-15 reps
-
5
Push Up (Weighted)
1
5-15 reps
-
6
Double Kettlebell Row
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Press
5
5-15 reps
-
2
Pull-Up (Band)
1
5-15 reps
-
3
Double Kettlebell Deadlift
1
5-15 reps
-
4
Push Up (Weighted)
1
5-15 reps
-
5
Double Kettlebell Row
1
5-15 reps
-
6
Kettlebell Double Front Squat
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
5-15 reps
-
2
Double Kettlebell Deadlift
1
5-15 reps
-
3
Push Up (Weighted)
1
5-15 reps
-
4
Double Kettlebell Row
1
5-15 reps
-
5
Kettlebell Double Front Squat
1
5-15 reps
-
6
Double Kettlebell Press
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Double Kettlebell Deadlift
5
5-15 reps
-
2
Push Up (Weighted)
1
5-15 reps
-
3
Double Kettlebell Row
1
5-15 reps
-
4
Kettlebell Double Front Squat
1
5-15 reps
-
5
Double Kettlebell Press
1
5-15 reps
-
6
Pull-Up (Band)
1
5-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Push Up (Weighted)
5 Sets
5-15 Reps
-
2
Double Kettlebell Row
1 Set
5-15 Reps
-
3
Kettlebell Double Front Squat
1 Set
5-15 Reps
-
4
Double Kettlebell Press
1 Set
5-15 Reps
-
5
Pull-Up (Band)
1 Set
5-15 Reps
-
6
Double Kettlebell Deadlift
1 Set
5-15 Reps
-
Day 2
1
Double Kettlebell Row
5 Sets
5-15 Reps
-
2
Kettlebell Double Front Squat
1 Set
5-15 Reps
-
3
Double Kettlebell Press
1 Set
5-15 Reps
-
4
Pull-Up (Band)
1 Set
5-15 Reps
-
5
Double Kettlebell Deadlift
1 Set
5-15 Reps
-
6
Push Up (Weighted)
1 Set
5-15 Reps
-
Day 3
1
Kettlebell Double Front Squat
5 Sets
5-15 Reps
-
2
Double Kettlebell Press
1 Set
5-15 Reps
-
3
Pull-Up (Band)
1 Set
5-15 Reps
-
4
Double Kettlebell Deadlift
1 Set
5-15 Reps
-
5
Push Up (Weighted)
1 Set
5-15 Reps
-
6
Double Kettlebell Row
1 Set
5-15 Reps
-
Day 4
1
Double Kettlebell Press
5 Sets
5-15 Reps
-
2
Pull-Up (Band)
1 Set
5-15 Reps
-
3
Double Kettlebell Deadlift
1 Set
5-15 Reps
-
4
Push Up (Weighted)
1 Set
5-15 Reps
-
5
Double Kettlebell Row
1 Set
5-15 Reps
-
6
Kettlebell Double Front Squat
1 Set
5-15 Reps
-
Day 5
1
Pull-Up (Band)
5 Sets
5-15 Reps
-
2
Double Kettlebell Deadlift
1 Set
5-15 Reps
-
3
Push Up (Weighted)
1 Set
5-15 Reps
-
4
Double Kettlebell Row
1 Set
5-15 Reps
-
5
Kettlebell Double Front Squat
1 Set
5-15 Reps
-
6
Double Kettlebell Press
1 Set
5-15 Reps
-
Day 6
1
Double Kettlebell Deadlift
5 Sets
5-15 Reps
-
2
Push Up (Weighted)
1 Set
5-15 Reps
-
3
Double Kettlebell Row
1 Set
5-15 Reps
-
4
Kettlebell Double Front Squat
1 Set
5-15 Reps
-
5
Double Kettlebell Press
1 Set
5-15 Reps
-
6
Pull-Up (Band)
1 Set
5-15 Reps
-