logo
BoostcampPNG

Superman

by Sadmir T.
2 athletes joined

Program Description

Strength, endurance

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 13, 2024 06:22
  • Last Edited
    May 12, 2024 05:16
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Week 1
1 / 6 Weeks
Day 3
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 4
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 2
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 1
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%