12 Week Kettlebell Program PDF (An Ultimate Plan)

by Tags
12 Week Kettlebell Program

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 created this 12-week kettlebell workout program during the Covid-19 quarantine period when I worked 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 it 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.

Contents show

Summary

Week- 1, 4, 7, 10Full Body
Week- 2, 5, 8, 11Push/pull/Leg/Core
Week- 3, 6, 9, 12Upper/Lower split
Training Duration12 weeks
Difficulty LevelBeginner to Intermediate
Require EquipmentKettlebells and
a flexible bench (optional)
Training GoalStrength, Endurance, and Mobility
One Session Duration45 to 60 minutes
Recommended SupplementsWhey Protein Powder
12 week kettlebell program summary

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 Routine (30-Day Plan)“

12 Week Kettlebell Workout Program

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

Week 1 – Full Body

Monday

ExerciseMuscles WorkedReps
Kettlebell LungesQuads and Hamstrings10 x 2
Kettlebell SquatQuads15 x 2
Kettlebell PushupChest and Triceps10 x 3
KB Overhead PressShoulder10 x 2
KB Bent Over RowBack and Biceps10 x 2
KB Side PlankCore10 x 2

Wednesday

Exercise Muscles Worked Reps
KB Farmer’s WalkFull Body15-step x 2
Both Arm KB SwingFull Body 10 x 2
Kettlebell Turkish Get UpFull Body 10 x 2
Kettlebell DeadliftLower Body
and Back		10, 8, 6,
Kettlebell WindmillFull Body 10 x 2
Kettlebell Good MorningHamstrings and
Lower Back		 10 x 2

Friday

ExerciseMuscles WorkedReps
Kettlebell Floor PressChest and Triceps10 x 2
Crush Grip KB PushupChest and Triceps 10 x 2
KB Clean and PressLegs and Shoulder10 x 2
KB Lunges to CurlLegs and Biceps10 x 2
Kettlebell Gorilla RowBack and Biceps10 x 2
Kettlebell High PullsLegs, 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

ExerciseMuscle WorkedReps
 KB Floor PressChest and Triceps10 x 3
KB Crush Grip PushupChest and Triceps 10 x 2
KB Floor Squeeze PressChest and Triceps 10 x 2
KB Overhead PressShoulder10 x 3
KB Clean and PressLegs and Shoulder 10 x 2
Bent-Over Lateral RaiseShoulder10 x 2

Wednesday – Pull Workout

Exercise Muscle Worked Reps
Kettlebell DeadliftLeg and Back10, 8, 6
KB Suitcase RowBack10 x 2
Kettlebell High PullsBack and Shoulder10 x 2
KB PulloverBack and Chest10 x 2
KB Gorilla RowBack10 x 2
Kettlebell CurlBiceps10 x 3

Friday – Legs and Core

ExerciseMuscle WorkedReps
Kettlebell SquatQuadriceps15 x 2
Kettlebell LungesQuads and Hams10 x 2
KB Lateral Lunges Quads and Hams 10 x 2
KB Single-Leg RDLHamstring10 x 2
KB Glute BridgeGlutes10 x 2
KB CrunchesCore30-sec
KB Russian TwistCore30-sec
KB Side PlankCore30-sec
kettlebell program for 12 weeks

Week 3 – Upper/Lower split

Monday – Upper Body – Chest, Shoulder, and Triceps

ExerciseMuscles WorkedReps
Kettlebell PushupChest and Triceps10-15
KB Crush Grip Pushup Chest and Triceps 10-15
Kettlebell Floor PressChest and Triceps 10 x 2
KB Overhead PressShoulder10 x 2
KB Front RaiseShoulder10 x 2
KB Bent-over
Lateral Raise		Shoulder and
Upper Trap		10 x 2
KB Overhead ExtensionTriceps10 x 2

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

ExerciseMuscle WorkedReps
Kettlebell SquatQuadriceps15 x 2
Kettlebell LungesQuads and Hams10 x 2
KB Sumo SquatQuads and Hams10 x 2
KB Single-Leg RDLHamstring10 x 2
KB Glute BridgeGlutes10 x 2
Kb Calf RaisesCalves15 x 2
kettlebell program 12 weeks

Friday – Upper Body – Back, Biceps, and Core

ExerciseMuscle WorkedReps
Kettlebell DeadliftLeg and Back10, 8, 6
KB Suitcase RowBack10 x 2
Kettlebell High PullsBack and Shoulder10 x 2
KB Renegade RowBack10 x 2
KB Gorilla RowBack10 x 2
Kettlebell CurlBiceps10 x 3
KB CrunchesCore30-sec
KB Russian TwistCore 30-sec
KB Side PlankCore 30-sec

Week 4 – Full Body

Monday

ExerciseMuscles WorkedReps
KB Farmer’s WalkFull Body15-step x 2
Both Arm KB SwingFull Body10 x 2
KB Turkish Get UpFull Body10 x 2
Kettlebell DeadliftLower Body
and Back		10, 8, 6,
Kettlebell WindmillFull Body10 x 2
KB Good MorningHamstrings and
Lower Back		10 x 2
12 weeks kettlebell program

Wednesday

ExerciseMuscles WorkedReps
Kettlebell LungesLegs10 x 2
KB Squat to
Overhead Press		Leg and Shoulder10 x 2
KB Pushup to
Renegade Row		Chest, Triceps
and Back		10 x 2
KB HaloUpper Body10 x 2
KB Gorilla RowBack and Biceps10 x 2
KB Side PlankCore10 x 2

Friday

ExerciseMuscles WorkedReps
KB DeadliftLeg and Back10 x 2
Crush Grip KB PushupChest and Triceps10 x 2
KB Clean and PressLegs and Shoulder10 x 2
Single KB SwingFull Body10 x 2
KB Single-Leg RDLHamstrings and
Lower Back		10 x 2
Kettlebell High PullLegs, Shoulder
and Back		10 x 2

Week 5 – Push/Pull/Leg/Core

Monday – Push Workout – Chest, Shoulder, and Triceps

ExerciseMuscle WorkedReps
KB Floor PressChest and Triceps10 x 3
KB Crush Grip PushupChest and Triceps10 x 2
KB Floor FloorChest10 x 2
KB Overhead PressShoulder10 x 3
KB Clean and PressLegs and Shoulder10 x 2
Bent-Over Lateral RaiseShoulder10 x 2
12 week kettle bell program

Tuesday – Pull Workout – Back and Biceps

ExerciseMuscle WorkedReps
Kettlebell DeadliftLeg and Back10, 8, 6
KB Suitcase RowBack10 x 2
Kettlebell High PullBack and Shoulder10 x 2
Kettlebell CleanBack10 x 2
KB SupermanBack10 x 2
Kettlebell CurlBiceps10 x 3

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

ExerciseMuscle WorkedReps
KB Lateral Lunges Quads and Hams 15 x 2
Kettlebell Squat Quadriceps10 x 2
Bulgarian Split SquatQuads and Hams10 x 2
KB Romanian DeadliftHamstring10 x 2
KB Glute BridgeGlutes10 x 2
Kb Calf RaisesCalves15 x 2

Friday – Core – Abs, and Oblique

ExerciseMuscle WorkedReps
Kettlebell Side BendLeg and Back10 x 2
KB Overhead Side BendBack10 x 2
KB CrunchesCore10 x 2
KB Russian TwistCore10 x 2
KB Side PlankCore10 x 2

Week 6 – Upper/Lower split

Monday – Chest, Shoulder, and Triceps

ExerciseMuscles WorkedReps
Kettlebell PushupChest and Triceps10-15
KB Crush Grip PushupChest and Triceps10-15
Kettlebell Floor PressChest and Triceps10 x 2
KB Overhead PressShoulder10 x 2
KB Front RaiseShoulder10 x 2
KB Bent-over
Lateral Raise		Shoulder and
Upper Trap		10 x 2
KB Overhead ExtensionTriceps10 x 2
12 week kettle bell program

Tuesday -Lower Body – Quadriceps and Calves

ExerciseMuscle WorkedReps
Kettlebell SquatQuadriceps15 x 3
KB Sumo SquatQuadriceps 15 x 2
DeadliftQuads and Back10, 8, 6
Kettlebell Step upQuadriceps 12 x 3
KB Calf RaisesCalves15 x 4
12 week kettlebell program

Thursday – Upper Body – Back, Biceps, and Core

ExerciseMuscle WorkedReps
KB Renegade Row Leg and Back10, 8, 6
KB Suitcase RowBack10 x 2
Kettlebell High PullsBack and Shoulder10 x 2
KB Reverse FlyBack and Shoulder 10 x 2
KB Gorilla RowBack10 x 2
Kettlebell CurlBiceps10 x 3
KB CrunchesCore30-sec
KB Russian TwistCore30-sec
KB Side PlankCore30-sec

Friday – Legs – Hamstrings, Glutes, and Lower Back

ExerciseMuscle WorkedReps
KB Good MorningHamstring and LB10 x 2
KB Single-Leg RDLHamstring and LB 10 x 2
KB Glute BridgeQuads and Hams10 x 2
KB supermanLower Back10 x 2
KB Bird DogLB and Core5 x 2
5-sec
each rep
12 week kettlebell program

Week 7 – Full Body

Monday

ExerciseMuscles WorkedReps
KB Farmer’s WalkFull Body15-step x 2
Both Arm KB SwingFull Body10 x 2
KB Turkish Get UpFull Body10 x 2
Kettlebell DeadliftLower Body
and Back		10, 8, 6,
Kettlebell WindmillFull Body10 x 2
KB Good MorningHamstrings and
Lower Back		10 x 2
kettlebell training program pdf

Tuesday

ExerciseMuscles WorkedReps
Kettlebell LungesLegs10 x 2
KB Squat to
Overhead Press		Leg and Shoulder10 x 2
KB Pushup to
Renegade Row		Chest, Triceps
and Back		10 x 2
KB HaloUpper Body10 x 2
KB Gorilla RowBack and Biceps10 x 2
KB Side PlankCore10 x 2

Thursday

ExerciseMuscles WorkedReps
KB DeadliftLeg and Back10 x 2
Crush Grip KB PushupChest and Triceps10 x 2
KB Clean and PressLegs and Shoulder10 x 2
Single KB SwingFull Body10 x 2
KB Single-Leg RDLHamstrings and
Lower Back		10 x 2
Kettlebell High PullLegs, Shoulder
and Back		10 x 2

Friday

ExerciseMuscles WorkedReps
Kettlebell LungesQuads and Hamstrings10 x 2
Kettlebell SquatQuads15 x 2
Kettlebell PushupChest and Triceps10 x 3
KB Overhead PressShoulder10 x 2
KB Bent Over RowBack and Biceps10 x 2
KB Side PlankCore10 x 2
12 Week Kettlebell Program PDF

Week 8 – Push/Pull/Leg/Core

Monday – Push Workout – Chest, Shoulder, and Triceps

ExerciseMuscle WorkedReps
KB Floor PressChest and Triceps10 x 3
KB Crush Grip PushupChest and Triceps10 x 2
KB Floor FloorChest10 x 2
KB Overhead PressShoulder10 x 3
KB Clean and PressLegs and Shoulder10 x 2
Bent-Over Lateral RaiseShoulder10 x 2

Tuesday – Pull Workout – Back and Biceps

ExerciseMuscle WorkedReps
Kettlebell DeadliftLeg and Back10, 8, 6
KB Suitcase RowBack10 x 2
Kettlebell High PullBack and Shoulder10 x 2
Kettlebell CleanBack10 x 2
KB SupermanBack10 x 2
Kettlebell CurlBiceps10 x 3
kettlebell training program pdf

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

ExerciseMuscle WorkedReps
KB Lateral LungesQuads and Hams15 x 2
Kettlebell SquatQuadriceps10 x 2
Bulgarian Split SquatQuads and Hams10 x 2
KB Romanian DeadliftHamstring10 x 2
KB Glute BridgeGlutes10 x 2
Kb Calf RaisesCalves15 x 2

Friday – Core – Abs, and Oblique

ExerciseMuscle WorkedReps
Kettlebell Side BendLeg and Back10 x 2
KB Overhead Side BendBack10 x 2
KB CrunchesCore10 x 2
KB Russian TwistCore10 x 2
KB Side PlankCore10 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
    • Kettlebell Renegade Row – 10 x 2 reps
    • Kettlebell 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
    • Kettlebell Windmill – 10 x 2 reps
    • Kettlebell 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-PDFDownload

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

Share on:
Photo of author
Author
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.
Categories
Facebook-f Pinterest Twitter Reddit

Quick Links

From The Blog...

Health Disclaimer: Our contents are for information purposes only and should not be substituted with personal health or medical advice. You should consult a doctor or fitness expert before starting any nutrition, diet, exercise, or fitness program.