12 Week Kettlebell Program PDF (An Ultimate Plan)

Kettlebell Workout to Build Muscle

You can do myriad kettlebell exercises to build muscles, increase strength, enhance cardiovascular fitness, and improve body composition. However, you need a good workout program to train in an organized manner and achieve the best results.

To help you reach your fitness goal safely and effectively, I’ve shared the ultimate 12 week kettlebell workout program in this article.

This routine is excellent for those who train only with kettlebells to improve their fitness level.

I’ve included various exercises in this program that works throughout the body and help you achieve your best physique.

Whether you’re a male or female, you can follow this program for three months to see the progress. I hope it will take your fitness to the next level.

I’ve also attached a PDF of this program. You can download it to use offline.

Program Summary

Week- 1, 4, 7, 10Full Body
Week- 2, 5, 8, 11Push/Pull/Leg (PPL)
Week- 3, 6, 9, 12Upper/Lower split
Training Duration12 weeks
Difficulty LevelBeginner to Intermediate
Require EquipmentKettlebells and a flexible bench (optional)
Training GoalBuild Strength, Muscle, Endurance, and Mobility
Duration/Session45 to 60 minutes
Recommended SupplementsWhey Isolate Protein
12 week kettlebell program summary

You’ll train three days a week for the first four weeks (1-4).

Once you complete the first month, you’ll train four times weekly for the next four weeks (5-8).

And then you’ll work out five days a week in the last four weeks (9-12).

The interval time between sets would be 1 to 2 minutes.

You’ll do 5 to 7 exercises every day throughout the journey.

You can do this program wherever you like, such as at home, in the gym, or on the ground.

Note: You can increase the rest time between sets depending on your fitness level. However, keeping it short will help you increase endurance.

Related: “Those who work out with one kettlebell can save this – Single Kettlebell Workout Routine (30-Day Plan)

12 Week Kettlebell Workout Program to Level Up Your Fitness

12 Week Kettlebell Program

You’ll do five to six exercises every training day to work on your upper to lower body muscle group. You can see it in the video below, for example.

Warm-up: It is best to perform bodyweight aerobic exercises for a few minutes to increase your heart rate and oxygen supply and get your muscles ready before you start the kettlebell workout session.

Week 1 – Full Body

You can perform exercises in the circuit (performing one set of each exercise in one round) or follow a standard pattern (completing all sets of one exercise before doing another), depending on your fitness level.

Perform two rounds if you’re a beginner and three if you’ve been working out for a while.

Monday

ExerciseMuscles WorkedReps
Kettlebell LungesQuads and Hamstrings10/side
Kettlebell SquatQuads15
Deficit PushupChest and Triceps10
KB Overhead PressShoulder10
KB Bent Over RowBack and Biceps10
Half Kneeling Low to High ChopCore10/side

Wednesday

Exercise Muscles Worked Reps
KB Farmer’s WalkFull Body30-sec
Dual arm KB SwingTotal Body 15
Turkish Get-upFull Body 5/side
Kettlebell DeadliftIntegrated Full Body10
Kettlebell WindmillTotal Body 10
Good MorningPosterior Chain10

Friday

ExerciseMuscles WorkedReps
Kettlebell Floor PressChest and Triceps15
Crush Grip KB PushupChest and Triceps 10
KB Clean and PressLegs and Shoulder10
KB Lunges to CurlLegs and Biceps10
Kettlebell Gorilla RowBack and Biceps15
Sumo Deadlift High PullFull Body10

Week 2 – Push/Pull/Leg

You’ll do push, pull, and leg exercises during the second week of this program.

The push exercises target the chest, triceps, and shoulders; pull exercises bolster the back, biceps, and forearms; and leg exercises involve training of the quadriceps, hamstrings, glutes, and calves.

You can also integrate abdominal muscles on any day to hit your abs and obliques.

Instructions: Follow a standard set routine to perform the workout. For example, complete all sets of one exercise before doing another.

Monday – Push Workout

ExerciseMuscle WorkedReps
Kettlebell Bench PressChest and Triceps10 x 4
KB Crush Grip PushupChest and Triceps 10 x 3
Seesaw Kettlebell PressShoulder10/side x 3
Kettlebell arm barShoulder10/side x 2
Floor Bridge PressChest and Core12 x 3

Wednesday – Pull Workout

Exercise Muscle Worked Reps
Kettlebell DeadliftLeg and Back10 x 3
Gorilla RowBack12 x 4
Kettlebell High PullBack and Shoulder10 x 3
Dual-arm Russian SwingFull Body20 x 3
Kettlebell CurlBiceps12 x 3
Half Kneeling KB ChopCore10 x 3

Friday – Legs and Core

ExerciseMuscle WorkedReps
KB Front SquatQuadriceps15 x 3
Kettlebell LungesQuads and Hams10 x 2
KB Cossack SquatLower Body10 x 2
KB Romanian DeadliftHamstring10 x 3
KB Glute BridgeGlutes10 x 3
12 weeks kettlebell program

Week 3 – Upper/Lower split

Monday – Upper Body

ExerciseMuscles WorkedReps
Deficit PushupChest and Triceps10-15 x 3
Kettlebell Floor PressChest and Triceps 10/side x 3
Single-arm Gorilla RowBack10/side x 3
Kettlebell Z PressShoulder10/side x 3
KB Renegade RowBack5/side x 3

Wednesday – Lower Body

ExerciseMuscle WorkedReps
Front SquatQuadriceps15 x 3
Front Racked LungesLower Limbs10 x 3
KB Single-Leg RDLHamstring6 x 3
KB Glute BridgeGlutes10 x 3
Half Kneeling KB ChopCore10 x 3
kettlebell program 12 weeks

Friday – Upper Body

ExerciseMuscle WorkedReps
Kettlebell SwingTrunk20 x 3
KB Push PressShoulder15 x 3
KB SlingshotUpper Body15 x 3
High PullUpper Body12 x 3
Kettlebell HaloArms & Shoulder10 x 3

Week 4 – Full Body

Monday

ExerciseMuscles WorkedReps
Both-arm KB SwingFull Body20 x 3
KB Turkish Get UpFull Body10/side x 2
Kettlebell DeadliftLower Body and Back10 x 3
Kettlebell WindmillFull Body10 x 3
Kettlebell Z PressShoulder10 x 3
12 weeks kettlebell program

Wednesday

ExerciseMuscles WorkedReps
Squat to Overhead PressLeg and Shoulder10 x 3
Pushup to Renegade RowUpper Body10 x 3
Kettlebell Floor PressChest10 x 3
KB Gorilla RowBack and Biceps10 x 3
Half Kneeling KB ChopCore10 x 3

Friday

ExerciseMuscles WorkedReps
KB DeadliftLeg and Back10 x 2
Seesaw PressChest and Triceps10 x 3
Lunge with RotationLegs and Core10 x 3
KB Swing Changing HandsUpper Body15 x 3
Kettlebell ThrusterPosterior Chain10 x 3
KB CrunchesCore10 x 2

Week 5 – Push/Pull/Leg/Core

Monday – Push Workout

ExerciseMuscle WorkedReps
Kettlebell Bench PressChest and Triceps10 x 4
KB Crush Grip PushupChest and Triceps10 x 3
Seesaw Kettlebell PressShoulder10/side x 3
Kettlebell arm barShoulder10/side x 2
Floor Bridge PressChest and Core12 x 3

Tuesday – Pull Workout

ExerciseMuscle WorkedReps
Kettlebell DeadliftLeg and Back10 x 3
Gorilla RowBack12 x 4
Kettlebell High PullBack and Shoulder10 x 3
Dual-arm Russian SwingFull Body20 x 3
Kettlebell CurlBiceps12 x 3
Half Kneeling KB ChopCore10 x 3

Thursday – Lower Body

ExerciseMuscle WorkedReps
KB Front SquatQuadriceps15 x 3
Kettlebell LungesQuads and Hams10 x 2
KB Cossack SquatLower Body10 x 2
KB Romanian DeadliftHamstring10 x 3
KB Glute BridgeGlutes10 x 3

Friday – Core

ExerciseMuscle WorkedReps
KB Step-upLeg & Core10 x 2
Kneeling KB L2H CopObliques10 x 2
KB Straight-arm CrunchesRectus Abdominish10 x 2
KB Russian TwistObliques10 x 2
KB Side PlankObliques10 x 2

Week 6 – Upper/Lower split

Monday – Upper Body

ExerciseMuscles WorkedReps
Deficit PushupChest and Triceps10-15 x 3
Kettlebell Floor PressChest and Triceps10/side x 3
Single-arm Gorilla RowBack10/side x 3
Kettlebell Z PressShoulder10/side x 3
KB Renegade RowBack5/side x 3

Tuesday – Lower Body

ExerciseMuscle WorkedReps
Front SquatQuadriceps15 x 3
Front Racked LungesLower Limbs10 x 3
KB Single-Leg RDLHamstring6 x 3
KB Glute BridgeGlutes10 x 3
Half Kneeling KB ChopCore10 x 3

Thursday – Upper Body

ExerciseMuscle WorkedReps
Kettlebell SwingTrunk20 x 3
KB Push PressShoulder15 x 3
KB SlingshotUpper Body15 x 3
High PullUpper Body12 x 3
Kettlebell HaloArms & Shoulder10 x 3

Friday – Legs

ExerciseMuscle WorkedReps
KB Step-upThigh and Glute10 x 3
Lunge with RotationLegs10/side x 2
KB Pistol SquatLegs5/side x 3
Sumo SquatThigh and Glute10 x 3
Kb Calf RaisesCore10/side
12 week kettlebell routine

Week 7 – Full Body

Monday

ExerciseMuscles WorkedReps
Both Arm KB SwingFull Body20 x 3
Turkish Get-upFull Body10/side x 2
DeadliftLower Body and Back10 x 3
WindmillFull Body10/side x 2
Man MakerTotal Body8 x 3
kettlebell training program

Tuesday

ExerciseMuscles WorkedReps
Front Racked LungesLegs10/side x 2
Squat to Overhead PressLeg and Shoulder10 x 3
Pushup to Renegade RowChest, Triceps, and Back10 x 3
HaloUpper Body10/side x 2
Gorilla RowBack and Biceps10 x 3
Half Kneeling KB ChopCore10/side x 2

Thursday

ExerciseMuscles WorkedReps
Kettlebell Side SwingShoulder10/side x 2
Deficit PushupChest and Triceps10 x 3
KB Clean and PressLegs and Shoulder10 x 2
Kettlebell High PullFull Body10 x 3
Romanian DeadliftHamstrings & Lower Back10 x 3
Kettlebell Z PressShoulder10 x 3

Friday

ExerciseMuscles WorkedReps
Kettlebell Squat to PressLeg and shoulder10 x 3
Kettlebell SnatchFull Body15 x 3
Kettlebell ThrusterShoulder10 x 3
Gorilla RowBack and Biceps10 x 3
KB Side PlankCore20-sec x 3

Week 8 – Push/Pull/Leg/Core

Monday – Push Workout

ExerciseMuscle WorkedReps
Kettlebell Bench/Floor PressChest and Triceps10 x 4
KB Crush Grip PushupChest and Triceps10 x 3
Seesaw Kettlebell PressShoulder10/side x 3
Kettlebell arm barShoulder10/side x 2
Floor Bridge PressChest and Core12 x 3

Tuesday – Pull Workout

ExerciseMuscle WorkedReps
Kettlebell DeadliftLeg and Back10 x 3
Gorilla RowBack12 x 4
Kettlebell High PullBack and Shoulder10 x 3
Dual-arm Russian SwingFull Body20 x 3
Kettlebell CurlBiceps12 x 3
Half Kneeling KB ChopCore10 x 3

Thursday – Lower Body

ExerciseMuscle WorkedReps
KB Front SquatQuadriceps15 x 3
Kettlebell LungesQuads and Hams10 x 2
KB Cossack SquatLower Body10 x 2
KB Romanian DeadliftHamstring10 x 3
KB Glute BridgeGlutes10 x 3

Friday – Core

ExerciseMuscle WorkedReps
KB Step-upLeg & Core10 x 2
Kneeling KB L2H CopObliques10 x 2
KB Straight-arm CrunchesRectus Abdominish10 x 2
KB Russian TwistObliques10 x 2
KB Side PlankObliques10 x 2

Week 9 – Upper Lower Split

  • Monday – Chest and Triceps
  • Tuesday – Quadriceps and Calves
  • Wednesday – Back and Biceps
  • Friday – Hamstrings, Glutes, and Lower Back
  • Saturday – Shoulder and Core

Week 10 – Full Body

  • Monday
    • KB Floor Press – 10 x 3 reps
    • KB Z Press – 10 x 3 reps
    • Gorilla Row -10 x 3
    • KB Squat – 15 x 3 reps
    • Kneeling Low to High Chop: 10/side x 3
  • Tuesday
    • KB Lunges – 10 x 2 reps
    • Kettlebell RDL – 10 x 3 reps
    • Lateral Swings – 10 reps on each side x 2
    • Kettlebell Renegade Row – 10 x 3 reps
    • Kettlebell High Pull – 10 x 3 reps
  • Wednesday
    • Kettlebell Push up -10 x 3 reps.
    • Kettlebell Clean and Press – 10 x 3 reps
    • KB Both-Arm Swings – 10 x 3 reps
    • Kettlebell Halo – 10 x 3 reps
    • KB Glute Bridge – 10 x 3 reps
  • Friday
    • KB Squat – 10 x 2 reps
    • Kettlebell Turkish Get Up- 10 x 2 reps.
    • Kettlebell Windmill – 10 x 2 reps
    • Kettlebell High Pull – 10 x 2 reps
    • Kettlebell Crunches – 10 x 2 reps
  • Saturday
    • KB Crush Grip Pushup – 10 x 2 reps
    • Kettlebell Overhead Press – 10 x 2 reps
    • KB Gorilla Row -10 x 2 reps
    • Kettlebell Deadlift – 10 x 2 reps
    • KB Side Plank – 30 seconds x 2

Week 11 – Push/Pull/Leg and Core

  • Monday – Chest, Shoulder, and Triceps
  • Tuesday – Back and Biceps
  • Wednesday – Legs and Core
  • Friday – Shoulder, Chest, and Triceps
  • Saturday -Back and Biceps

Week 12 – Upper/Lower Split

  • Monday – Chest and Triceps
  • Tuesday – Quadriceps and Calves
  • Wednesday – Back and Biceps
  • Friday – Hamstrings, Glutes, and Lower Back
  • Saturday – Shoulder and Core

12 Week Kettlebell Program PDF

You can download this 12 week kettlebell program PDF to use it whenever you like without reloading the page again.


Frequently Asked Questions (FAQs)

Can You Build Muscles with Kettlebells Only?

You can build strength and muscles with only kettlebell exercises. However, it requires proper training, a balanced diet, and a little discipline to achieve the best results.

Can You Follow This Program for Fat Loss?

You can use this 12 week kettlebell routine to build muscle and increase weight loss. However, weight loss primarily depends on a calorie-deficit diet. So it is best to focus on diet and workout both to achieve healthy weight loss.

What Should You Do After Completing This Program?

You can follow this routine as long as it works well for you. It will help you improve your fitness level over time. However, if you want to train to achieve a specific goal, you can customize this program accordingly.

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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