Full 12-Week Kettlebell Workout Program w/ Free PDF
Murshid Akram
Published:
Last Updated: November 2, 2024
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 designed the ultimate 12 week kettlebell workout program.
This routine is excellent for those who train only with kettlebells to improve their fitness level.
I’ve included various exercises in this routine that work 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 Free PDF of this KB routine that you can download to use offline.
Program Description
Week- 1, 4, 7, 10
Full Body
Week- 2, 5, 8, 11
Push/Pull/Leg (PPL)
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
Build Strength, Muscle, Endurance, and Mobility
Duration/Session
45 to 60 minutes
Sessions/Week
3-5
Target Gender
Both Male and Female
You’ll train for three to four days weekly during the full-body split and four to five days during the PPL and upper/lower split.
The full-body workout involves training almost every body part in each session.
The PPL split involves performing push exercises on Monday, pull exercises on Wednesday, and leg exercises on Thursday. I’ve also added a session for training your abdominal muscles on Friday.
The upper-lower split allows you to work on your torso and legs in separate sessions and helps you focus more on your weaker body parts.
The interval between sets would be 30-45 seconds and between rounds would be 2-3 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.
The 12 Week Kettlebell Workout Plan for Building Muscle
12 Week Kettlebell Program Overview
Weeks 1, 4, 7, 10: Full Body Workout
Weeks 2, 5, 8, 11: Push, Pull, Legs
Weeks 3, 6, 9, 12: Upper-Lower Split
Warm-up: It is best to perform some 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.
Week 1 – Full Body: Start your first week with basic fundamental exercises and train your entire body every time you grab the kettlebells.
Week 2 – Push/Pull/Leg: Split your workouts into push, pull, and leg workouts and work through your body.
Week 3 – Upper/Lower Split: Train your upper and lower body parts in alternate sessions and perform the exercises skipped during the PPL split.
Week 4 – Full Body: This week involves challenging exercises with more reps and sets than the first week.
Week 5 – PPL Split: This week will be similar to the second week but will take 10-15 minutes more time to complete.
Week 6 – Upper/Lower Split: During the sixth week, you’ll work on specific muscle groups and address weak areas.
Week 7 – Full Body: I suggest lowering rest/interval time between sets or rounds this week to develop your endurance.
Week 8 – PPL Split: This week will have more exercises to do than the first two PPL weeks.
Week 9 – Upper Lower Split: Try to increase the load and work on your strength this week.
Week 10 – Full Body: This time, you’ll focus on improving your balance and flexibility.
Week 11 – PPL Split: Repeat the same exercises but with a heavier load.
Week 12 – Upper/Lower Split: End your training with some of the best kettlebell exercises.
The different splits and variety of exercises will keep your training interesting while helping you build muscle mass, endurance, mobility, and aesthetics.
Keep tracking your progress week by week. I’m sure you’ll see decent results over time.
Results to Expect After Completing This 12-Week KB Training
This 12-week-long kettlebell workout plan involves all kinds of exercises that build strength, muscle mass, endurance, balance, and flexibility. So, you can expect improvement in your overall fitness and physique.
However, it requires consistency, a balanced diet, proper rest, and a little discipline to achieve the best results.
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.
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.
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.
