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Kettlebells and Rings

by JP4Z
107 athletes joined

Program Description

Beginner muscle building program using minimal equipment: rings, kettlebells and pull up bar. Main program is 3 days a week plus an optional 4th day for recovery and conditioning. Exercises listed as barbell or dumbbells exclusive can be performed with a kettlebell.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 06, 2024 04:14
  • Last Edited
    Sep 05, 2024 10:13
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
1B
Kettlebell Overhead Press
1
6-10 reps
2A
Chin-Up (Bodyweight)
3
6-10 reps
2B
Romanian Deadlift (Barbell)
3
8-12 reps
3A
Ring Dip
3
6-10 reps
3B
Kettlebell Towel Curl
3
8-12 reps
4A
Sit Up
3
25 reps
4B
Ab Wheel
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
1B
Kettlebell Overhead Press
3
6-10 reps
2A
Barbell Row
3
8-12 reps
2B
Ring Push Up
3
6-10 reps
3A
Kettlebell Towel Curl
3
8-12 reps
3B
Suitcase Carry
3
1 mins
4A
Sit Up
3
25 reps
4B
Knee Raise (Captain's Chair)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
1B
Kettlebell Overhead Press
1
6-10 reps
2A
Chin-Up (Bodyweight)
3
6-10 reps
2B
Romanian Deadlift (Barbell)
3
8-12 reps
3A
Ring Dip
3
6-10 reps
3B
Kettlebell Towel Curl
3
8-12 reps
4A
Sit Up
3
25 reps
4B
Ab Wheel
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
1B
Kettlebell Overhead Press
3
6-10 reps
2A
Barbell Row
3
8-12 reps
2B
Ring Push Up
3
6-10 reps
3A
Kettlebell Towel Curl
3
8-12 reps
3B
Suitcase Carry
3
1 mins
4A
Sit Up
3
25 reps
4B
Knee Raise (Captain's Chair)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
1B
Kettlebell Overhead Press
3
6-10 reps
2A
Barbell Row
3
8-12 reps
2B
Ring Push Up
3
6-10 reps
3A
Kettlebell Towel Curl
3
8-12 reps
3B
Suitcase Carry
3
1 mins
4A
Sit Up
3
25 reps
4B
Knee Raise (Captain's Chair)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
1B
Kettlebell Overhead Press
1
6-10 reps
2A
Chin-Up (Bodyweight)
3
6-10 reps
2B
Romanian Deadlift (Barbell)
3
8-12 reps
3A
Ring Dip
3
6-10 reps
3B
Kettlebell Towel Curl
3
8-12 reps
4A
Sit Up
3
25 reps
4B
Ab Wheel
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
1B
Kettlebell Overhead Press
3
6-10 reps
2A
Barbell Row
3
8-12 reps
2B
Ring Push Up
3
6-10 reps
3A
Kettlebell Towel Curl
3
8-12 reps
3B
Suitcase Carry
3
1 mins
4A
Sit Up
3
25 reps
4B
Knee Raise (Captain's Chair)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
1B
Kettlebell Overhead Press
1
6-10 reps
2A
Chin-Up (Bodyweight)
3
6-10 reps
2B
Romanian Deadlift (Barbell)
3
8-12 reps
3A
Ring Dip
3
6-10 reps
3B
Kettlebell Towel Curl
3
8-12 reps
4A
Sit Up
3
25 reps
4B
Ab Wheel
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
1B
Kettlebell Overhead Press
1
6-10 reps
2A
Chin-Up (Bodyweight)
3
6-10 reps
2B
Romanian Deadlift (Barbell)
3
8-12 reps
3A
Ring Dip
3
6-10 reps
3B
Kettlebell Towel Curl
3
8-12 reps
4A
Sit Up
3
25 reps
4B
Ab Wheel
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
1B
Kettlebell Overhead Press
3
6-10 reps
2A
Barbell Row
3
8-12 reps
2B
Ring Push Up
3
6-10 reps
3A
Kettlebell Towel Curl
3
8-12 reps
3B
Suitcase Carry
3
1 mins
4A
Sit Up
3
25 reps
4B
Knee Raise (Captain's Chair)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Front Squat
1
8-12 reps
1B
Kettlebell Overhead Press
1
6-10 reps
2A
Chin-Up (Bodyweight)
3
6-10 reps
2B
Romanian Deadlift (Barbell)
3
8-12 reps
3A
Ring Dip
3
6-10 reps
3B
Kettlebell Towel Curl
3
8-12 reps
4A
Sit Up
3
25 reps
4B
Ab Wheel
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
8-12 reps
1B
Kettlebell Overhead Press
3
6-10 reps
2A
Barbell Row
3
8-12 reps
2B
Ring Push Up
3
6-10 reps
3A
Kettlebell Towel Curl
3
8-12 reps
3B
Suitcase Carry
3
1 mins
4A
Sit Up
3
25 reps
4B
Knee Raise (Captain's Chair)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
1
20-30 mins
2
Kettlebell Swing
1
20-30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
1
20-30 mins
2
Kettlebell Swing
1
20-30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
1
20-30 mins
2
Kettlebell Swing
1
20-30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
1
20-30 mins
2
Kettlebell Swing
1
20-30 mins
Week 1
1 / 4 Weeks
Day 3
1A
Kettlebell Front Squat
1 Set
8-12 Reps
1B
Kettlebell Overhead Press
1 Set
6-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Ring Dip
3 Sets
6-10 Reps
3B
Kettlebell Towel Curl
3 Sets
8-12 Reps
4A
Sit Up
3 Sets
25 Reps
4B
Ab Wheel
3 Sets
5 Reps
Day 1
1A
Kettlebell Front Squat
1 Set
8-12 Reps
1B
Kettlebell Overhead Press
1 Set
6-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Ring Dip
3 Sets
6-10 Reps
3B
Kettlebell Towel Curl
3 Sets
8-12 Reps
4A
Sit Up
3 Sets
25 Reps
4B
Ab Wheel
3 Sets
5 Reps
Day 4
1
Snatch (Kettlebell)
1 Set
20-30 mins
2
Kettlebell Swing
1 Set
20-30 mins
Day 2
1A
Goblet Squat
3 Sets
8-12 Reps
1B
Kettlebell Overhead Press
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
8-12 Reps
2B
Ring Push Up
3 Sets
6-10 Reps
3A
Kettlebell Towel Curl
3 Sets
8-12 Reps
3B
Suitcase Carry
3 Sets
1 mins
4A
Sit Up
3 Sets
25 Reps
4B
Knee Raise (Captain's Chair)
3 Sets
5 Reps