I’ve shared an ultimate 4-day workout guide for people who primarily use kettlebells to shape their physique and enhance their fitness level.
This article includes two kettlebell workout routines: one for building muscle and the other for speeding up your fat loss.
These programs will help you develop strength, lean mass, and functional fitness and improve your body composition.
If you’re looking for an easy-to-follow and effective 4-day kettlebell workout plan to train in an organized way and achieve your best shape, follow one of the routines depending on your goal.
About Program
Plan 1 | Upper Lower Split for Muscle Gain |
Plan 2 | Kettlebell Cardio for Weight Loss |
Session/week | Four |
Duration/session | 30-45 minutes |
Equipment Needed | Kettlebells |
Workout Level | Beginner to Intermediate |
Suggested Program Duration | 8-12 Weeks |
Target Gender | Male and Female |
Suitable Age Group | 16-40 years |
4 Day Kettlebell Upper Lower Split to Build Muscle (Plan A)
- Day 1 – Upper Body
- Day 2 – Legs and Glutes
- Day 3 – Upper Body
- Day 4 – Legs and Glutes
Take a day off after two days of training and another two days of rest after the next two days of workouts.
Keep the rest time between sets as short as possible.
Day 1 – Upper Body
Exercise | Sets | Reps | Target Muscle |
---|---|---|---|
Kettlebell Pushup | 3 | 10-15 | Chest & Triceps |
Floor Press | 2 | 10-15 | Chest & Triceps |
Gorilla Row | 3 | 10-15 | Back and Abs |
Push Press | 3 | 10-12 | Shoulder |
Kettlebell Swings | 3 | 15-20 | Upper Body |
Kneeling KB Chops | 2 | 10/side | Abdominals |
Day 2 – Legs and Glutes
Exercise | Sets | Reps | Target Muscle |
---|---|---|---|
Suitcase Deadlift | 3 | 10-12 | Lower Body |
Goblet Squat | 3 | 10-15 | Quads |
Front Lunges | 3 | 10/leg | Quads and Hams |
Hamstring March | 2 | 10/leg | Hamstrings |
Step Up | 3 | 10/leg | Legs and Glutes |
Glute Bridge | 3 | 10-12 | Glutes |
Day 3 – Upper Body
Exercise | Sets | Reps | Target Muscle |
---|---|---|---|
KB See-Saw Press | 3 | 10-12 | Shoulder |
Renegade Row | 2 | 10-15 | Back and Abs |
Close-Grip KB Push-up | 3 | 10-15 | Chest and Tris |
Kettlebell Halo | 3 | 15-20 | Shoulder |
Kettlebell Thruster | 2 | 10/side | Shoulder |
Kettlebell Slashers | 2 | 10/side | Abdominals |
Kettlebell Crush Curl | 2 | 12-15 | Biceps |
Day 4 – Legs and Glutes
Exercise | Sets | Reps | Target Muscle |
---|---|---|---|
Deck Squats | 3 | 10-12 | Legs and Abs |
KB Bob and Weave | 3 | 10/leg | Quads & Adductors |
Single Leg Deadlift | 2 | 10/leg | Hams & Lower Back |
Bulgarian Split Squat | 3 | 10/leg | Thigh and Glutes |
Unilateral Leg Curl | 3 | 10/leg | Hamstrings |
4 Day Kettlebell Workout Routine to Increase Fat Loss (Plan B)
- Day 1 – Low Impact Workout
- Day 2 – Moderate Intensity Training
- Day 3 – High-Intensity Training
- Day 4 – Circuit Workout
Monday – Low Impact Workout
- 10 One-arm KB Swing (right-hand), 30-second rest
- 15 Kettlebell Squats, 45-second rest
- 10 KB Hang Clean, 45-second rest
- 10 KB Luges to Rotation, 45-second rest
- 10 One-arm KB Swing (left-hand), 30-second rest
- 10 Kettlebell Push Press, 45-second rest
- 20 Half-Kneeling Chops (10 reps on each side), 30-second rest
- Perform three rounds at 40-60% of your maximum heart rate.
Tuesday – Moderate Intensity Training
- 10 KB Deficit Push-ups, 30-second rest
- 10 Bent-over Row, 30-second rest
- 10 Thruster, 45-second rest
- 10 Deadlifts, 45-second rest
- 10 KB Around the World, 30-second rest
- 20 Kettlebell Plank Drags (10 reps per hand), 30-second rest
- Perform three rounds at 60-80% of your maximum heart rate.
Thursday – High-Intensity Training
- 10 American Swings, 15-second rest
- 15 Kettlebell Squats, 15-second rest
- 10 KB Squat Clean, 15-second rest
- 10 Kettlebell Jerks, 20-second rest
- 10 Russian Swings, 20-second rest
- 10 Kettlebell Push Press, 20-second rest
- 20 Half-Kneeling Chops (10 reps on each side), 20-second rest
- Perform three rounds at 80-100% of your maximum heart rate.
Perform each exercise at high intensity, followed by short intervals.
Saturday – Circuit Workout
- 10 KB Deficit Push-ups
- 10 Bent-over Row
- 10 Thruster
- 10 Deadlifts
- 10 KB Slingshot
- 20 Plank Drags (10 reps per side)
- Perform three rounds at 75-90% of your maximum heart rate.
Perform each exercise in a row without resting between them. Once you complete the round, walk for a few minutes, then repeat again. Aim for three to five rounds.
Download The Program PDF
The Takeaway
Kettlebells are excellent for those who want to torch your fats, build muscle, and enhance functional fitness at home.
In the above article, I’ve provided the two best routines: one to speed up weight loss and the other to build muscle. Depending on your fitness goal, pick one of them and start training.
You can also customize the program to tailor your needs. For example, you can increase or decrease the intensity and the number of reps and sets.
If you want more exercise options, you can explore this ultimate list of kettlebell exercises. You can pick any exercise you think is suitable for your fitness level and goal and replace it with existing ones.
If you need any help regarding this routine, contact me with your questions, and I’ll help you out.