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