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
- LevelBeginner
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedJan 06, 2024 04:14
- Last EditedFeb 19, 2025 01:08
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Squat1 Set
8-12 Reps
-
1B
Kettlebell Overhead Press1 Set
6-10 Reps
-
2A
Chin-Up (Bodyweight)3 Sets
6-10 Reps
-
2B
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
3A
Ring Dip3 Sets
6-10 Reps
-
3B
Kettlebell Towel Curl3 Sets
8-12 Reps
-
4A
Sit Up3 Sets
25 Reps
-
4B
Ab Wheel3 Sets
5 Reps
-
Day 1
1A
Kettlebell Front Squat1 Set
8-12 Reps
-
1B
Kettlebell Overhead Press1 Set
6-10 Reps
-
2A
Chin-Up (Bodyweight)3 Sets
6-10 Reps
-
2B
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
3A
Ring Dip3 Sets
6-10 Reps
-
3B
Kettlebell Towel Curl3 Sets
8-12 Reps
-
4A
Sit Up3 Sets
25 Reps
-
4B
Ab Wheel3 Sets
5 Reps
-
Day 4
1
Snatch (Kettlebell)1 Set
20-30 mins
-
2
Kettlebell Swing1 Set
20-30 mins
-
Day 2
1A
Goblet Squat3 Sets
8-12 Reps
-
1B
Kettlebell Overhead Press3 Sets
6-10 Reps
-
2A
Barbell Row3 Sets
8-12 Reps
-
2B
Ring Push Up3 Sets
6-10 Reps
-
3A
Kettlebell Towel Curl3 Sets
8-12 Reps
-
3B
Suitcase Carry3 Sets
1 mins
-
4A
Sit Up3 Sets
25 Reps
-
4B
Knee Raise (Captain's Chair)3 Sets
5 Reps
-