4 Day Kettlebell Workout Plan To Build Athletic Body

Those who are looking for an easy-to-follow and effective 4 day kettlebell workout plan, you’ve come to the right place. I’ve shared a couple of kettlebell workout routines in this article, one for building a muscular physique and the other for increasing fat loss.

Both of these workout programs help you increase your strength, endurance, power, and mobility while improving your overall body composition.

These routines are suitable for all fitness enthusiasts. Whether you’re male or female, give this workout a try. I hope you’ll see positive results in a couple of months.

4 Day kettlebell Workout Plan to Build Muscles

4 day kettlebell Workout Plan to Build Muscles

Summary

Program GoalIncrease Strength, Endurance, Muscle Gain, and Mobility
Daily Workout Duration30-45 minutes
Workout LevelBeginner to Intermediate
Program Duration6-8 Weeks
Target GenderMale and Female

Schedule

  • Monday – Workout
  • Tuesday – Workout
  • Wednesday – OFF
  • Thursday – Workout
  • Friday – Workout
  • Saturday – OFF
  • Sunday – OFF

Day 1

Perform two rounds with 2 minutes rest between them.

ExerciseRepsRest
Kettlebell Pushup1045-sec
Kettlebell Squat1545-sec
Kettlebell Push Press1060-sec
Kettlebell Glute Bridge1045-sec
Kettlebell Floor Press1060-sec
Kettlebell Slingshot1260-sec
KB Front Squat to Press1060-sec
Kettlebell Halo1045-sec
Kettlebell Good Morning1045-sec
Kettlebell Crunches102 min

Day 2

Do two rounds with 2 minutes of rest in between.

ExerciseRepsRest
Kettlebell Swing1045-sec
Kettlebell Deadlift1545-sec
Kettlebell Renegade Row1060-sec
Kettlebell Snatch1045-sec
Kettlebell Turkish Get Up1060-sec
Kettlebell Goblet Squat1260-sec
Kettlebell Windmill1060-sec
Kettlebell Gorilla Row 1045-sec
Kettlebell Clean & Press1045-sec
KB Lunge with Rotation102 min

Day 3

Perform two rounds with 2 minutes rest between them.

ExerciseRepsRest
Kettlebell Jerk10/side45-sec
Kettlebell Floor Press1045-sec
Kettlebell Racked Squat10/side45-sec
Single Leg Deadlift6/side60-sec
KB Swing Changing Hands10/side60-sec
Kettlebell Thruster1060-sec
KB Straight Arm Sit-up1045-sec
KB Half Kneeling Press1045-sec

Day 4

ExerciseRepsRest
KB Single-Hand Swing10/side45-sec
Kettlebell Deadlift1060-sec
Kettlebell Suitcase Row1045-sec
Sumo Deadlift High Pull1060-sec
Kettlebell Thruster1060-sec
Kettlebell Pistol Squat8/side60-sec
Rack Front Back Lunge8/side60-sec
Kettlebell Side Swing10/side45-sec
Kettlebell Step Up1045-sec

Full Body 4 Day Kettlebell Workout Routine for Fat Loss

Full Body 4 Day Kettlebell Workout Routine for Fat Loss

Summary

Program GoalIncrease Endurance and Fat Loss
Daily Workout Duration30-45 minutes
Workout LevelBeginner to Intermediate
Program Duration6-8 Weeks
Suitable ForMen and Women

Schedule

  • Day 1 – Kettlebell HIIT
  • Day 2 – Kettlebell Crossfit
  • Day 3 – OFF
  • Day 4 – Kettlebell HIIT
  • Day 5 – Kettlebell Tabata
  • Day 6 – OFF
  • Day 7 – OFF

Monday – Kettlebell HIIT

Number of rounds

  • Beginner: 2
  • Intermediate: 3
  • Advanced: 4
ExerciseRepsInterval
One-arm Kettlebell Swing10/side30-sec
Kettlebell Man Maker1030-sec
Kettlebell Crunches1030-sec
KB Russian Step-up10/side30-sec
Kettlebell Snatch10/side30-sec
KB Luges to Rotation5/side30-sec
Kettlebell Squat to Press1030-sec

Tuesday – Kettlebell Crossfit

5 rounds for time (RFT)

ExerciseReps
Kettlebell Swing10
Kettlebell Thruster10
Kettlebell Man Maker10
KB Clean and Press10
Goblet Squat10
Kettlebell Deadlift10
KB Luges to Rotation10
Kettlebell Sit-up10

Thursday – Kettlebell HIIT

The number of rounds:

  • Beginner: 2
  • Intermediate: 3
  • Advanced: 4
ExerciseRepsInterval
Kettlebell Slingshot10/side30-sec
KB Lunge with Rotation10/side30-sec
KB Swing Changing Hands10/side30-sec
KB Straight Arm Sit-up1030-sec
Kettlebell Thruster1030-sec
Kettlebell Turkish Get Up5/side30-sec
Kettlebell Gorilla Row1030-sec
Kettlebell Racked Squat10/side30-sec

Friday – Kettlebell Tabata

Tabata is a form of high-intensity interval training (HIIT) that consists of 8 rounds (4 minutes) of 20 seconds of all-out effort followed by 10 seconds of rest.

It helps burn significant calories in a short time, boost your endurance, improve anaerobic fitness, and speed up fat loss.

Perform five rounds of Tabata with 2 minutes of rest in between.

RoundExerciseDuration
Round 1Kettlebell Swings4 minutes
Round 2Kettlebell Thruster4 minutes
Round 3Lunges with Rotation4 minutes
Round 4Kettlebell Man Maker4 minutes
Round 5Kettlebell Sit-up4 minutes

Note:

  • Perform different variations of kettlebell swings during round one. For example, one-arm kettlebell swings, kettlebell swing changing hands, lateral KB swings, and kettlebell side-stepping swings.

Kettlebell 4 Day Split PDF

Frequently Asked Questions (FAQs)

Can you improve your physique with kettlebell training only?

Kettlebell training isn’t about bodybuilding, so if your goal is to get big, you can do muscle-building workouts in the gym. Kettlebell exercises help increase endurance, speed, and strength, build lean mass as well as improve your physique and fitness level.1Vancini RL, Andrade MS, Rufo-Tavares W, Zimerer C, Nikolaidis PT, de Lira CAB. Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength. J Hum Kinet. 2019 Mar 27;66:5-6. doi: 10.2478/hukin-2018-0062. PMID: 30988835; PMCID: PMC6458586

Do kettlebell exercises help lose weight?

Kettlebell exercises improve aerobic fitness, burn significant calories, and help maintain or lose weight. Exercise does not directly help lose weight but has a positive impact on weight management and plays a crucial role in maintaining a healthy lifestyle. Weight loss depends on multiple factors but the primary one is calorie deficit.

How long does it take to see results from using a kettlebell?

You’ll see positive results in 10 to 12 weeks if you’re consistent with your diet and exercises.

is Training with kettlebell Safe?

Whether it is a kettlebell, dumbbell, machine, or barbell, every form of training is linked with some kind of risk, but as long as you maintain proper form, lift the appropriate weight, and listen to your body, you’re safe.

Related: The 5 Day Kettlebell Workout Routine (PPL Split)

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