Training with kettlebell weights offers many benefits, including increases in performance and strength, as well as fat loss. Kettlebell weights are perfect for exercises such as front squats and military presses, according to the experts. These weights are much more forgiving than barbells and promote symmetry.
If you think that sounds like something you’re looking for, keep reading for a kettlebell workout schedule. When you combine this schedule with adequate rest and protein, women will create lean and toned muscle while men can add 5 to 8 pounds of lean muscle and make abs pop.
If you’re reading this article, I assume you already have a kettlebell. If you don’t… head over HERE to check out our reviews of the most versatile piece of fitness equipment you can own!
Instructions for Kettlebell Workout Schedule
Make sure that you perform the exercises in the order they are listed for maximum results. This is a four-week schedule that has been created for you. Notice that on Monday, you will add one rep to each of the exercises you’re doing and then doing the same workout on Thursday.
This is what the Russians refer to as “step cycling.” This process will allow you to solidify your gains by keeping the same load for 2+ sessions before you move up.
Workout Schedule
Following you will find a four-week schedule for working out with your kettlebells.
Week One
Monday/Thursday
Double Kettlebell Front Squat: You will do three sets of five reps of this exercise. You perform this exercise by interlacing your fingers with a kettlebell in each hand and squat to at least a parallel position- preferably below.
Double Kettlebell Military Press: You will do three sets of five reps of this exercise. You will perform this exercise by gripping the handles of the kettlebells and driving them overhead, while keeping your back straight. Lock your elbows and pause for a moment before pulling the kettlebells back down to the rack to begin another rep. Your shoulders should not shrug at any point.
Tuesday/Friday
Weighted Pullup: It is preferred that you do this on rings. You will do three sets of five reps of this exercise. This is to work out your calves and for mobility training. Before you do this exercise, you need to work your calves for about 10 minutes and also do some mobility training. You need to work on your mobility of your ankle and neck, stretch out your hip flexors, etc.
Two-Handed Kettlebell Swing: You will do ten sets of ten reps of this exercise. Your goal should be to get ten swings completed in one minute. Start by parking a kettlebell on the floor in front of you. Assume a sumo stance, grab the bell with both hands and throw it between your legs until your arms are touching your hip adductors.
Then, explosively straighten your hips and project the kettlebell forward to chest level. You will end up in what is known as a standing plank position. Allow the kettlebell to fall back between your legs and explode into another rep.
Wednesday
Wednesday is your variety day. This is an old Olympic practice in weightlifting that allows you to do the exercises that do not fit into your other days. You can do whatever you want to in the gym- and it is hoped that this will sustain your motivation to get through the whole four weeks without making any changes in it.
Week Two
Monday/Thursday
Double Kettlebell Front Squat: This week, you will do three sets, but you will do six reps in the first set and then five in the other two.
Double Kettlebell Military Press: This week, you will do three sets of this one, but you will do six reps in the first set and five in the other two.
Tuesday/Friday
Weighted Pull-ups: This week, you’ll still do three sets, but you’ll do six reps on the first one and then five on the other two.
Two-Handed Kettlebell Swing: This week, you will do 15 sets- but still aim for 10 swings in one minute.
Wednesday
Once again, Wednesday is your variety day- your motivation to get through the rest of the program.
Week Three
Monday/Thursday
Double Kettlebell Front Squat: This week, you’re still doing three sets, but you’ll do six reps in the first two and five reps in the last one.
Double Kettlebell Military Press: This week, you will do three sets, but you’ll be doing six reps in the first two and five in the last one.
Tuesday/Friday
Weighted Pull-Ups: This week, you’re doing three sets with six reps in the first two and five in the last one.
Two Handed Kettlebell Swing: This week, you’re doing twenty sets of this one with ten reps in each set- again, aiming to do ten reps within one minute.
Wednesday
Wednesday- your middle of the week variety day. You’re on week three- it’s almost over!
Week Four
You’ve made it this far- this training program schedule is almost over!
Monday/Thursday
Double Kettlebell Front Squat: This week, do three sets of six reps each.
Double Kettlebell Military Press: This week, do three sets of six reps.
Tuesday/Friday
Weighted Pull-Ups: This week, you will do three sets of six reps.
Two-Handed Kettlebell Swing: This week, you will do 25 sets of 10 reps each- again, aiming for ten swings in one minute.
Wednesday
This is your variety day- do what you want to do, and then push through the next two days!
