12 Week Kettlebell Program PDF (An Ultimate Plan)

If you’re one of the fitness enthusiasts who work out with kettlebells, then this post will be useful for you. I’ve created a 12 Week Kettlebell Program (with PDF) that you can use to build muscles at home as well as in the gym.

Whether you’re a beginner or intermediate, you can follow this plan to boost your strength, endurance, power, and mobility.

I’ve created this 12-week kettlebell workout program during the Covid-19 quarantine period when I was working out at home with dumbbells and kettlebells.

So I decided to design a plan that can help me sustain my muscles and strength. And I followed the regime and it worked for me.

Therefore I thought I should share with you. That’s why I’m putting it down here in this article.

You can also download this 12-week kettlebell program in the form of a PDF so you can use it later.

Note: If you want other types of workout programs, check out this section Workout Routine.

Related: 12 Week Dumbbell Workout Plan (With Free PDF)

Summary

Week- 1, 4, 7, 10	Full Body
Week- 2, 5, 8, 11	Push/pull/Leg/Core
Week- 3, 6, 9, 12	Upper/Lower split
Training Duration	12 weeks
Difficulty Level	Beginner to Intermediate
Require Equipment	Kettlebells and a flexible bench (optional)
Training Goal	Strength, Endurance, and Mobility
One Session Duration	45 to 60 minutes
Recommended Supplements	Whey Protein Powder

12 week kettlebell program summary

 Trending: 5 Day Gym Workout Schedule With PDF

You’ll train 3 days a week for the first four (4) weeks.

Once you complete the first month, you’ll train 4 times a week for the next 4 weeks (5-8).

And then you’ll need to work out 5 days a week in the last 4 weeks (9-12).

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

You’ll do 6 to 7 exercises every day in this 12-week kettlebell program.

You can increase the interval time between sets depending on your fitness level. However, keeping it short can be useful for boosting strength.

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

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

12 Week Kettlebell Workout Program

Summary show

Week 1 – Full Body

Monday

Exercise	Muscles Worked	Reps
Kettlebell Lunges	Quads and Hamstrings	10 x 2
Kettlebell Squat	Quads	15 x 2
Kettlebell Pushup	Chest and Triceps	10 x 3
KB Overhead Press	Shoulder	10 x 2
KB Bent Over Row	Back and Biceps	10 x 2
KB Side Plank	Core	10 x 2

Wednesday

Exercise	Muscles Worked	Reps
KB Farmer’s Walk	Full Body	15-step x 2
Both Arm KB Swing	Full Body	10 x 2
Kettlebell Turkish Get Up	Full Body	10 x 2
Kettlebell Deadlift	Lower Body and Back	10, 8, 6,
Kettlebell Windmill	Full Body	10 x 2
Kettlebell Good Morning	Hamstrings and Lower Back	10 x 2

Friday

Exercise	Muscles Worked	Reps
Kettlebell Floor Press	Chest and Triceps	10 x 2
Crush Grip KB Pushup	Chest and Triceps	10 x 2
KB Clean and Press	Legs and Shoulder	10 x 2
KB Lunges to Curl	Legs and Biceps	10 x 2
Kettlebell Gorilla Row	Back and Biceps	10 x 2
Kettlebell High Pulls	Legs, Shoulder and Back	10 x 2

kettlebell program for 12 weeks

You can also save this: 4 Week Kettlebell Program With PDF

Week 2 – Push/pull/Leg-core

Monday – Push Workout

Exercise	Muscle Worked	Reps
KB Floor Press	Chest and Triceps	10 x 3
KB Crush Grip Pushup	Chest and Triceps	10 x 2
KB Floor Squeeze Press	Chest and Triceps	10 x 2
KB Overhead Press	Shoulder	10 x 3
KB Clean and Press	Legs and Shoulder	10 x 2
Bent-Over Lateral Raise	Shoulder	10 x 2

Wednesday – Pull Workout

Exercise	Muscle Worked	Reps
Kettlebell Deadlift	Leg and Back	10, 8, 6
KB Suitcase Row	Back	10 x 2
Kettlebell High Pulls	Back and Shoulder	10 x 2
KB Pullover	Back and Chest	10 x 2
KB Gorilla Row	Back	10 x 2
Kettlebell Curl	Biceps	10 x 3

Friday – Legs and Core

Exercise	Muscle Worked	Reps
Kettlebell Squat	Quadriceps	15 x 2
Kettlebell Lunges	Quads and Hams	10 x 2
KB Lateral Lunges	Quads and Hams	10 x 2
KB Single-Leg RDL	Hamstring	10 x 2
KB Glute Bridge	Glutes	10 x 2
KB Crunches	Core	30-sec
KB Russian Twist	Core	30-sec
KB Side Plank	Core	30-sec

kettlebell program for 12 weeks

If you work out in the gym, you'll love this 7 Day Gym Workout Plan With PDF

Week 3 – Upper/Lower split

Monday – Upper Body – Chest, Shoulder, and Triceps

Exercise	Muscles Worked	Reps
Kettlebell Pushup	Chest and Triceps	10-15
KB Crush Grip Pushup	Chest and Triceps	10-15
Kettlebell Floor Press	Chest and Triceps	10 x 2
KB Overhead Press	Shoulder	10 x 2
KB Front Raise	Shoulder	10 x 2
KB Bent-over Lateral Raise	Shoulder and Upper Trap	10 x 2
KB Overhead Extension	Triceps	10 x 2

Wednesday – Lower Body – Quadriceps, Hamstrings, Calves, and Glutes

Exercise	Muscle Worked	Reps
Kettlebell Squat	Quadriceps	15 x 2
Kettlebell Lunges	Quads and Hams	10 x 2
KB Sumo Squat	Quads and Hams	10 x 2
KB Single-Leg RDL	Hamstring	10 x 2
KB Glute Bridge	Glutes	10 x 2
Kb Calf Raises	Calves	15 x 2

kettlebell program 12 weeks

Friday – Upper Body – Back, Biceps, and Core

Exercise	Muscle Worked	Reps
Kettlebell Deadlift	Leg and Back	10, 8, 6
KB Suitcase Row	Back	10 x 2
Kettlebell High Pulls	Back and Shoulder	10 x 2
KB Renegade Row	Back	10 x 2
KB Gorilla Row	Back	10 x 2
Kettlebell Curl	Biceps	10 x 3
KB Crunches	Core	30-sec
KB Russian Twist	Core	30-sec
KB Side Plank	Core	30-sec

Week 4 – Full Body

Monday

Exercise	Muscles Worked	Reps
KB Farmer’s Walk	Full Body	15-step x 2
Both Arm KB Swing	Full Body	10 x 2
KB Turkish Get Up	Full Body	10 x 2
Kettlebell Deadlift	Lower Body and Back	10, 8, 6,
Kettlebell Windmill	Full Body	10 x 2
KB Good Morning	Hamstrings and Lower Back	10 x 2

12 weeks kettlebell program

Wednesday

Exercise	Muscles Worked	Reps
Kettlebell Lunges	Legs	10 x 2
KB Squat to Overhead Press	Leg and Shoulder	10 x 2
KB Pushup to Renegade Row	Chest, Triceps and Back	10 x 2
KB Halo	Upper Body	10 x 2
KB Gorilla Row	Back and Biceps	10 x 2
KB Side Plank	Core	10 x 2

Friday

Exercise	Muscles Worked	Reps
KB Deadlift	Leg and Back	10 x 2
Crush Grip KB Pushup	Chest and Triceps	10 x 2
KB Clean and Press	Legs and Shoulder	10 x 2
Single KB Swing	Full Body	10 x 2
KB Single-Leg RDL	Hamstrings and Lower Back	10 x 2
Kettlebell High Pull	Legs, Shoulder and Back	10 x 2

Week 5 – Push/Pull/Leg/Core

Monday – Push Workout – Chest, Shoulder, and Triceps

Exercise	Muscle Worked	Reps
KB Floor Press	Chest and Triceps	10 x 3
KB Crush Grip Pushup	Chest and Triceps	10 x 2
KB Floor Floor	Chest	10 x 2
KB Overhead Press	Shoulder	10 x 3
KB Clean and Press	Legs and Shoulder	10 x 2
Bent-Over Lateral Raise	Shoulder	10 x 2

12 week kettle bell program

Tuesday – Pull Workout – Back and Biceps

Exercise	Muscle Worked	Reps
Kettlebell Deadlift	Leg and Back	10, 8, 6
KB Suitcase Row	Back	10 x 2
Kettlebell High Pull	Back and Shoulder	10 x 2
Kettlebell Clean	Back	10 x 2
KB Superman	Back	10 x 2
Kettlebell Curl	Biceps	10 x 3

Thursday – Legs – Quads, Hamstrings, Calves, and Glutes

Exercise	Muscle Worked	Reps
KB Lateral Lunges	Quads and Hams	15 x 2
Kettlebell Squat	Quadriceps	10 x 2
Bulgarian Split Squat	Quads and Hams	10 x 2
KB Romanian Deadlift	Hamstring	10 x 2
KB Glute Bridge	Glutes	10 x 2
Kb Calf Raises	Calves	15 x 2

Friday – Core – Abs, and Oblique

Exercise	Muscle Worked	Reps
Kettlebell Side Bend	Leg and Back	10 x 2
KB Overhead Side Bend	Back	10 x 2
KB Crunches	Core	10 x 2
KB Russian Twist	Core	10 x 2
KB Side Plank	Core	10 x 2

Week 6 – Upper/Lower split

Monday – Chest, Shoulder, and Triceps

Exercise	Muscles Worked	Reps
Kettlebell Pushup	Chest and Triceps	10-15
KB Crush Grip Pushup	Chest and Triceps	10-15
Kettlebell Floor Press	Chest and Triceps	10 x 2
KB Overhead Press	Shoulder	10 x 2
KB Front Raise	Shoulder	10 x 2
KB Bent-over Lateral Raise	Shoulder and Upper Trap	10 x 2
KB Overhead Extension	Triceps	10 x 2

12 week kettle bell program

Tuesday -Lower Body – Quadriceps and Calves

Exercise	Muscle Worked	Reps
Kettlebell Squat	Quadriceps	15 x 3
KB Sumo Squat	Quadriceps	15 x 2
Deadlift	Quads and Back	10, 8, 6
Kettlebell Step up	Quadriceps	12 x 3
KB Calf Raises	Calves	15 x 4

12 week kettlebell program

Thursday – Upper Body – Back, Biceps, and Core

Exercise	Muscle Worked	Reps
KB Renegade Row	Leg and Back	10, 8, 6
KB Suitcase Row	Back	10 x 2
Kettlebell High Pulls	Back and Shoulder	10 x 2
KB Reverse Fly	Back and Shoulder	10 x 2
KB Gorilla Row	Back	10 x 2
Kettlebell Curl	Biceps	10 x 3
KB Crunches	Core	30-sec
KB Russian Twist	Core	30-sec
KB Side Plank	Core	30-sec

Friday – Legs – Hamstrings, Glutes, and Lower Back

Exercise	Muscle Worked	Reps
KB Good Morning	Hamstring and LB	10 x 2
KB Single-Leg RDL	Hamstring and LB	10 x 2
KB Glute Bridge	Quads and Hams	10 x 2
KB superman	Lower Back	10 x 2
KB Bird Dog	LB and Core	5 x 2 5-sec each rep

12 week kettlebell program

Week 7 – Full Body

Monday

Exercise	Muscles Worked	Reps
KB Farmer’s Walk	Full Body	15-step x 2
Both Arm KB Swing	Full Body	10 x 2
KB Turkish Get Up	Full Body	10 x 2
Kettlebell Deadlift	Lower Body and Back	10, 8, 6,
Kettlebell Windmill	Full Body	10 x 2
KB Good Morning	Hamstrings and Lower Back	10 x 2

kettlebell training program pdf

Tuesday

Exercise	Muscles Worked	Reps
Kettlebell Lunges	Legs	10 x 2
KB Squat to Overhead Press	Leg and Shoulder	10 x 2
KB Pushup to Renegade Row	Chest, Triceps and Back	10 x 2
KB Halo	Upper Body	10 x 2
KB Gorilla Row	Back and Biceps	10 x 2
KB Side Plank	Core	10 x 2

Thursday

Exercise	Muscles Worked	Reps
KB Deadlift	Leg and Back	10 x 2
Crush Grip KB Pushup	Chest and Triceps	10 x 2
KB Clean and Press	Legs and Shoulder	10 x 2
Single KB Swing	Full Body	10 x 2
KB Single-Leg RDL	Hamstrings and Lower Back	10 x 2
Kettlebell High Pull	Legs, Shoulder and Back	10 x 2

Friday

Exercise	Muscles Worked	Reps
Kettlebell Lunges	Quads and Hamstrings	10 x 2
Kettlebell Squat	Quads	15 x 2
Kettlebell Pushup	Chest and Triceps	10 x 3
KB Overhead Press	Shoulder	10 x 2
KB Bent Over Row	Back and Biceps	10 x 2
KB Side Plank	Core	10 x 2

12 Week Kettlebell Program PDF

Week 8 – Push/Pull/Leg/Core

Monday – Push Workout – Chest, Shoulder, and Triceps

Exercise	Muscle Worked	Reps
KB Floor Press	Chest and Triceps	10 x 3
KB Crush Grip Pushup	Chest and Triceps	10 x 2
KB Floor Floor	Chest	10 x 2
KB Overhead Press	Shoulder	10 x 3
KB Clean and Press	Legs and Shoulder	10 x 2
Bent-Over Lateral Raise	Shoulder	10 x 2

Tuesday – Pull Workout – Back and Biceps

Exercise	Muscle Worked	Reps
Kettlebell Deadlift	Leg and Back	10, 8, 6
KB Suitcase Row	Back	10 x 2
Kettlebell High Pull	Back and Shoulder	10 x 2
Kettlebell Clean	Back	10 x 2
KB Superman	Back	10 x 2
Kettlebell Curl	Biceps	10 x 3

kettlebell training program pdf

Thursday – Legs – Quads, Hamstrings, Calves, and Glutes

Exercise	Muscle Worked	Reps
KB Lateral Lunges	Quads and Hams	15 x 2
Kettlebell Squat	Quadriceps	10 x 2
Bulgarian Split Squat	Quads and Hams	10 x 2
KB Romanian Deadlift	Hamstring	10 x 2
KB Glute Bridge	Glutes	10 x 2
Kb Calf Raises	Calves	15 x 2

Friday – Core – Abs, and Oblique

Exercise	Muscle Worked	Reps
Kettlebell Side Bend	Leg and Back	10 x 2
KB Overhead Side Bend	Back	10 x 2
KB Crunches	Core	10 x 2
KB Russian Twist	Core	10 x 2
KB Side Plank	Core	10 x 2

12 Week Kettlebell Program PDF

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 press – 10 x 2 reps
- KB Crush Grip Pushup – 10 x 2 reps
- Kettlebell Overhead Press – 10 x 2 reps
- Kettlebell Gorilla Row -10 x 2
- KB Squat – 15 x 3 reps
Tuesday
- KB Lunges – 10 x 2 reps
- KB Side Bend – 10 x 2 reps
- Kettlebell RDL – 10 x 2 reps
- Kettlebll Renegade Row – 10 x 2 reps
- Kettlebbell High Pull – 10 x 2 reps
Wednesday
- Kettlebell Push up -10 x 2 reps
- Kettlebell Clean and Press – 10 x 2 reps
- KB Both-Arm Swings – 10 x 2 reps
- Kettlebell Pullover – 10 x 2 reps
- Kettlebell Halo – 10 x 2 reps
- KB Glute Bridge – 10 x 2 reps
Friday
- KB Squat – 10 x 2 reps
- Kettlebell Turkish Get Up- 10 x 2 reps
- Kettlebll Windmill – 10 x 2 reps
- Kettlebbell High Pull – 10 x 2 reps
- KB Side Bend
- Kettlebell Crunches
- Kettlebell Russian Twist
Saturday
- KB press – 10 x 2 reps
- 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 Lunges – 15 x 3 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 the PDF of the 12 Week Kettlebell Program so you can use it whenever you like without reloading the page again.

12-Week-Kettlebell-Workout-Program-PDF Download

If you neither have dumbbells nor kettlebells, you can follow this Bodyweight Workout Plan To Get Ripped (WIth PDF).

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Latest Posts

Murshid Akram

I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.