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Dr. Dadbod (Todd VanKerkhoff)Dr. Dadbod (Todd VanKerkhoff)
/6 Week Total Strength

6 Week Total Strength

Strength with Dr. Dadbod (Todd VanKerkhoff)

6 weeks of full-body strength workouts using 1-2 kettlebells and an optional pull-up bar. These workouts will build strength and muscle through foundational movements like pressing, pulling, squatting, lungeing, and hingeing. Perform 3 workouts per week, plus 2-3 cardio sessions of your choice. Notes/substitutions: - all but 1-2 beginner sessions are my own workouts from the past year or so - adjust rep ranges as needed to challenge yourself with the weight on hand (the reps listed are just what I did) - if you just have one bell, you can still perform the workouts by working one side at a time - feel free to do 2-handed swings instead of single hand (check out my pinned “how to swing” reel on Instagram!) - if you’re not comfortable with cleans, omit them (e.g. clean and squat becomes just squat, clean and press becomes just press) - sub single skips or jumping jacks for double-unders - can sub kettlebell rows (or TRX/other inverted rows) for pull-ups - modify or substitute any exercise as needed (try to use something similar, eg lower body for lower body). The point is to stay consistent and get the work done!

ONLY AVAILABLE ON THE PLAYBOOK APP

Sessions (18)

Week 1 • Day 1
Single kettlebell: Beginner, 20-Minute Full-Body (no swings!)
4.97/5
3
30 min
Week 1 • Day 2
Beginner Bell + Bodyweight (simple, not easy!)
4.92/5
3
25 min
Week 1 • Day 3
15 Minute Full-Body
4.84/5
3
15 min
Week 2 • Day 1
“The First-Timer”
4.85/5
3
25 min
Week 2 • Day 2
15 minute full-body (2)
4.93/5
3
15 min
+13 sessions more

Details

Category
Weight Lifting, Full Body, Lower Body, Upper Body
Duration
42 days, 3 days/week,
Level
Intermediate
Equipment
1-2 kettlebells Optional pull-up bar
Location
Home
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Comments

S
Sam 4h ago
This is my first workout in a couple months and it was challenging. The shoulder tap push-ups were (unusually) uncomfortable, so next time I’ll have to try w/out KB and work my way up.
D
DocShet 5h ago
Tough combo, 10 minute row to warm up. Arms are shaking!
H
Heiko 8h ago
Intense One! Added dead clean to each press and half snatch to each squat.
M
Michael 17h ago
Great full body workout and pump. These pushups always push me to a limit I didn’t know I had. Time to keep working.
K
Kevin 3d ago
Third week, just what I needed - making steady progress and the short sets mean time can be found. Almost enjoying it 😂 Thank you.
S
Scott 4d ago
Starting questioning my life choices by the third round. Haha Got me drenched. Great workout