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Supplement for Primal movment ( kettlebell )

by O123123
2 athletes joined

Program Description

* No snatch , squats or windmill ect.. *Warm up seesions not added * same weight reps added weekly prgorsson * this is to Supplement my animal flow / primal movment and Bodyweigt exrcices daily routine! * THIS PROGRAM IS MISSING SQUATS SQUATS ARE IMPORTIENT DO your OWN FRONT SQUAT PROGRESSION * if 3 reps is hard to do do double or singles if three is to easy start at 5 use 50 - 80 % * if plate hold = 1 min use kettlebell If plate hold = 20 - 30 sec use plate pinch hold

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 31, 2024 02:44
  • Last Edited
    Jun 23, 2024 12:48

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
2
Kettlebell Press
5
3 reps
RPE 7
3
Dumbbell Row
2
10 reps
RPE 6
4
kettlebell Deadlift
3
5 reps
5
Hammer Curl
3
5 reps
6
Calf Raise (Bodyweight)
3
5 reps
7
Plate Hold
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
1
6 reps
4 reps
5 reps
2
Kettlebell Clean
1
5
1 reps
3 reps
3
Kettlebell Gorilla Row
5
6 reps
RPE 7.5
4
Kettlebell Swing
1
10 reps
5
Plate Hold
3
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
2
Kettlebell Press
5
5 reps
RPE 8
3
Dumbbell Row
2
10 reps
RPE 6
4
kettlebell Deadlift
3
8 reps
5
Hammer Curl
3
8 reps
6
Calf Raise (Bodyweight)
3
8 reps
7
Plate Hold
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
2
6 reps
10 reps
7 reps
2
Kettlebell Clean
1
4
1 reps
3 reps
3
Kettlebell Gorilla Row
5
8 reps
RPE 8
4
Kettlebell Swing
1
10 reps
5
Plate Hold
3
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
2
Kettlebell Press
5
7 reps
RPE 9
3
Dumbbell Row
2
10 reps
RPE 6
4
kettlebell Deadlift
3
11 reps
5
Hammer Curl
3
11 reps
6
Calf Raise (Bodyweight)
3
11 reps
7
Plate Hold
1
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
1
6 reps
4 reps
5 reps
2
Kettlebell Clean
1
5
1 reps
3 reps
3
Kettlebell Gorilla Row
5
5 reps
RPE 7.5
4
Kettlebell Swing
1
10 reps
5
Plate Hold
3
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
2
Kettlebell Press
5
4 reps
RPE 7.5
3
Dumbbell Row
2
10 reps
RPE 6
4
kettlebell Deadlift
3
7 reps
5
Hammer Curl
3
7 reps
6
Calf Raise (Bodyweight)
3
7 reps
7
Plate Hold
1
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
1
6 reps
8 reps
7 reps
2
Kettlebell Clean
1
5
1 reps
3 reps
3
Kettlebell Gorilla Row
5
7 reps
RPE 8
4
Kettlebell Swing
1
10 reps
5
Plate Hold
3
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
2
Kettlebell Press
5
6 reps
RPE 8
3
Dumbbell Row
2
10 reps
RPE 6
4
kettlebell Deadlift
3
10 reps
5
Hammer Curl
3
10 reps
6
Calf Raise (Bodyweight)
3
10 reps
7
Plate Hold
1
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
2
6 reps
11 reps
8 reps
2
Kettlebell Clean
1
4
1 reps
3 reps
3
Kettlebell Gorilla Row
5
9 reps
RPE 8.5
4
Kettlebell Swing
1
10 reps
5
Plate Hold
3
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
2
Kettlebell Press
5
3 reps
RPE 7
3
Dumbbell Row
2
10 reps
RPE 6
4
kettlebell Deadlift
3
6 reps
5
Hammer Curl
3
6 reps
6
Calf Raise (Bodyweight)
3
6 reps
7
Plate Hold
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
1
6 reps
8 reps
7 reps
2
Kettlebell Clean
1
5
1 reps
3 reps
3
Kettlebell Gorilla Row
5
6 reps
RPE 7.5
4
Kettlebell Swing
1
10 reps
5
Plate Hold
3
20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
2
Kettlebell Press
5
5 reps
RPE 8
3
Dumbbell Row
2
10 reps
RPE 6
4
kettlebell Deadlift
3
9 reps
5
Hammer Curl
3
9 reps
6
Calf Raise (Bodyweight)
3
9 reps
7
Plate Hold
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
2
6 reps
10 reps
7 reps
2
Kettlebell Clean
1
4
1 reps
3 reps
3
Kettlebell Gorilla Row
5
8 reps
RPE 8
4
Kettlebell Swing
1
10 reps
5
Plate Hold
3
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
1
1 reps
3 reps
2
Kettlebell Press
4
4
4
1 reps
2 reps
3 reps
3
kettlebell Deadlift
3
12 reps
4
Hammer Curl
3
12 reps
5
Calf Raise (Bodyweight)
3
12 reps
6
Plate Hold
1
1 mins
Week 1
1 / 5 Weeks
Day 1
1
Kettlebell Clean
1 Set
1 Set
1 Reps
3 Reps
2
Kettlebell Press
5 Sets
3 Reps
@7
3
Dumbbell Row
2 Sets
10 Reps
@6
4
kettlebell Deadlift
3 Sets
5 Reps
5
Hammer Curl
3 Sets
5 Reps
6
Calf Raise (Bodyweight)
3 Sets
5 Reps
7
Plate Hold
1 Set
1 mins
Day 3
1
Kettlebell Clean
1 Set
1 Set
1 Reps
3 Reps
2
Kettlebell Press
5 Sets
3 Reps
@7
3
Dumbbell Row
2 Sets
10 Reps
@6
4
kettlebell Deadlift
3 Sets
6 Reps
5
Hammer Curl
3 Sets
6 Reps
6
Calf Raise (Bodyweight)
3 Sets
6 Reps
7
Plate Hold
1 Set
1 mins
Day 2
1
Push Up
2 Sets
2 Sets
1 Set
6 Reps
4 Reps
5 Reps
2
Kettlebell Clean
1 Set
5 Sets
1 Reps
3 Reps
3
Kettlebell Gorilla Row
5 Sets
5 Reps
@7.5
4
Kettlebell Swing
1 Set
10 Reps
5
Plate Hold
3 Sets
20 secs