Kettlebell Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
Kettlebell Workout Plan

Kettlebell Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Kettlebell Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3
Kettlebell Workout Variation A

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Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Intermediate
3 sets, 10 reps
3 10 -- --:--
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Obliques / Intermediate
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Aim for perfect form when completing every kettlebell exercise: keep your lower back tucked in, engage your core (clench abs), shoulders back, and head up.

Keep the kettlebell under control at all times.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you're tired of the traditional dumbbell curls and presses, consider a kettlebell workout plan to switch up your routine! If you haven't tried kettlebells before, the unique design offers a fantastic new way to challenge yourself. Putting the Kettlebell Routine to WorkThe best kettlebell exer... more

If you're tired of the traditional dumbbell curls and presses, consider a kettlebell workout plan to switch up your routine! If you haven't tried kettlebells before, the unique design offers a fantastic new way to challenge yourself.

Putting the Kettlebell Routine to Work

The best kettlebell exercises will engage multiple muscle groups to make sure your whole body is working hard. Using various combinations of swings and pulls can really work your muscles in ways that you won't get with traditional weights.

These compound movements will not only improve your physique, but can also increase your strength and speed in high-intensity sports!

There are also a number of different weights of kettlebells available, to make sure you can always improve and get the best results from your kettlebell training! As you progress, you can increase the rep count and the weight to test the limits you can handle.

Versatility of Kettlebells

This kettlebell workout routine is an awesome full body workout designed to increase functional strength, gain lean muscle mass, lose weight, and even help you burn fat.

Kettlebell training is very intense, and this particular kettlebell routine is designed for intermediate to advanced users. The difficulty of this particular kettlebell workout program can easily be scaled back by resting in between each exercise rather than following the prescribed superset pattern.

Work hard with these kettlebell exercises and you will see a noticeable increase in lean muscle as well as improved cardiovascular endurance. Start your first Kettlebell swings today, and see what a different it makes for you!

Kettlebell Workout Variation B

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 10 reps
3 10 -- --:--
Hamstrings / Expert
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Shoulders / Intermediate
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Aim for perfect form when completing every kettlebell exercise: keep your lower back tucked in, engage your core (clench abs), shoulders back, and head up.

Keep the kettlebell under control at all times.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you're tired of the traditional dumbbell curls and presses, consider a kettlebell workout plan to switch up your routine! If you haven't tried kettlebells before, the unique design offers a fantastic new way to challenge yourself. Putting the Kettlebell Routine to WorkThe best kettlebell exer... more

If you're tired of the traditional dumbbell curls and presses, consider a kettlebell workout plan to switch up your routine! If you haven't tried kettlebells before, the unique design offers a fantastic new way to challenge yourself.

Putting the Kettlebell Routine to Work

The best kettlebell exercises will engage multiple muscle groups to make sure your whole body is working hard. Using various combinations of swings and pulls can really work your muscles in ways that you won't get with traditional weights.

These compound movements will not only improve your physique, but can also increase your strength and speed in high-intensity sports!

There are also a number of different weights of kettlebells available, to make sure you can always improve and get the best results from your kettlebell training! As you progress, you can increase the rep count and the weight to test the limits you can handle.

Versatility of Kettlebells

This kettlebell workout routine is an awesome full body workout designed to increase functional strength, gain lean muscle mass, lose weight, and even help you burn fat.

Kettlebell training is very intense, and this particular kettlebell routine is designed for intermediate to advanced users. The difficulty of this particular kettlebell workout program can easily be scaled back by resting in between each exercise rather than following the prescribed superset pattern.

Work hard with these kettlebell exercises and you will see a noticeable increase in lean muscle as well as improved cardiovascular endurance. Start your first Kettlebell swings today, and see what a different it makes for you!

Kettlebell Workout Variation C

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Expert
3 sets, 10 reps
3 10 -- --:--
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Expert
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Aim for perfect form when completing every kettlebell exercise: keep your lower back tucked in, engage your core (clench abs), shoulders back, and head up.

Keep the kettlebell under control at all times.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you're tired of the traditional dumbbell curls and presses, consider a kettlebell workout plan to switch up your routine! If you haven't tried kettlebells before, the unique design offers a fantastic new way to challenge yourself. Putting the Kettlebell Routine to WorkThe best kettlebell exer... more

If you're tired of the traditional dumbbell curls and presses, consider a kettlebell workout plan to switch up your routine! If you haven't tried kettlebells before, the unique design offers a fantastic new way to challenge yourself.

Putting the Kettlebell Routine to Work

The best kettlebell exercises will engage multiple muscle groups to make sure your whole body is working hard. Using various combinations of swings and pulls can really work your muscles in ways that you won't get with traditional weights.

These compound movements will not only improve your physique, but can also increase your strength and speed in high-intensity sports!

There are also a number of different weights of kettlebells available, to make sure you can always improve and get the best results from your kettlebell training! As you progress, you can increase the rep count and the weight to test the limits you can handle.

Versatility of Kettlebells

This kettlebell workout routine is an awesome full body workout designed to increase functional strength, gain lean muscle mass, lose weight, and even help you burn fat.

Kettlebell training is very intense, and this particular kettlebell routine is designed for intermediate to advanced users. The difficulty of this particular kettlebell workout program can easily be scaled back by resting in between each exercise rather than following the prescribed superset pattern.

Work hard with these kettlebell exercises and you will see a noticeable increase in lean muscle as well as improved cardiovascular endurance. Start your first Kettlebell swings today, and see what a different it makes for you!

165 person started this plan

Workout Goals

  • Improve Cardio
  • Gain Mass
  • Get Ripped
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Kettlebells
  • Exercise Mat

1 Review

Kettlebell Workout Plan

165 person started this plan

Workout Goals

  • Improve Cardio
  • Gain Mass
  • Get Ripped
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Kettlebells
  • Exercise Mat