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
Summary
| Program Goal | Increase Strength, Endurance, Muscle Gain, and Mobility |
| Daily Workout Duration | 30-45 minutes |
| Workout Level | Beginner to Intermediate |
| Program Duration | 6-8 Weeks |
| Target Gender | Male 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.
| Exercise | Reps | Rest |
|---|---|---|
| Kettlebell Pushup | 10 | 45-sec |
| Kettlebell Squat | 15 | 45-sec |
| Kettlebell Push Press | 10 | 60-sec |
| Kettlebell Glute Bridge | 10 | 45-sec |
| Kettlebell Floor Press | 10 | 60-sec |
| Kettlebell Slingshot | 12 | 60-sec |
| KB Front Squat to Press | 10 | 60-sec |
| Kettlebell Halo | 10 | 45-sec |
| Kettlebell Good Morning | 10 | 45-sec |
| Kettlebell Crunches | 10 | 2 min |
Day 2
Do two rounds with 2 minutes of rest in between.
| Exercise | Reps | Rest |
|---|---|---|
| Kettlebell Swing | 10 | 45-sec |
| Kettlebell Deadlift | 15 | 45-sec |
| Kettlebell Renegade Row | 10 | 60-sec |
| Kettlebell Snatch | 10 | 45-sec |
| Kettlebell Turkish Get Up | 10 | 60-sec |
| Kettlebell Goblet Squat | 12 | 60-sec |
| Kettlebell Windmill | 10 | 60-sec |
| Kettlebell Gorilla Row | 10 | 45-sec |
| Kettlebell Clean & Press | 10 | 45-sec |
| KB Lunge with Rotation | 10 | 2 min |
Day 3
Perform two rounds with 2 minutes rest between them.
| Exercise | Reps | Rest |
|---|---|---|
| Kettlebell Jerk | 10/side | 45-sec |
| Kettlebell Floor Press | 10 | 45-sec |
| Kettlebell Racked Squat | 10/side | 45-sec |
| Single Leg Deadlift | 6/side | 60-sec |
| KB Swing Changing Hands | 10/side | 60-sec |
| Kettlebell Thruster | 10 | 60-sec |
| KB Straight Arm Sit-up | 10 | 45-sec |
| KB Half Kneeling Press | 10 | 45-sec |
Day 4
| Exercise | Reps | Rest |
|---|---|---|
| KB Single-Hand Swing | 10/side | 45-sec |
| Kettlebell Deadlift | 10 | 60-sec |
| Kettlebell Suitcase Row | 10 | 45-sec |
| Sumo Deadlift High Pull | 10 | 60-sec |
| Kettlebell Thruster | 10 | 60-sec |
| Kettlebell Pistol Squat | 8/side | 60-sec |
| Rack Front Back Lunge | 8/side | 60-sec |
| Kettlebell Side Swing | 10/side | 45-sec |
| Kettlebell Step Up | 10 | 45-sec |
Full Body 4 Day Kettlebell Workout Routine for Fat Loss
Summary
| Program Goal | Increase Endurance and Fat Loss |
| Daily Workout Duration | 30-45 minutes |
| Workout Level | Beginner to Intermediate |
| Program Duration | 6-8 Weeks |
| Suitable For | Men 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
| Exercise | Reps | Interval |
|---|---|---|
| One-arm Kettlebell Swing | 10/side | 30-sec |
| Kettlebell Man Maker | 10 | 30-sec |
| Kettlebell Crunches | 10 | 30-sec |
| KB Russian Step-up | 10/side | 30-sec |
| Kettlebell Snatch | 10/side | 30-sec |
| KB Luges to Rotation | 5/side | 30-sec |
| Kettlebell Squat to Press | 10 | 30-sec |
Tuesday – Kettlebell Crossfit
5 rounds for time (RFT)
| Exercise | Reps |
|---|---|
| Kettlebell Swing | 10 |
| Kettlebell Thruster | 10 |
| Kettlebell Man Maker | 10 |
| KB Clean and Press | 10 |
| Goblet Squat | 10 |
| Kettlebell Deadlift | 10 |
| KB Luges to Rotation | 10 |
| Kettlebell Sit-up | 10 |
Thursday – Kettlebell HIIT
The number of rounds:
- Beginner: 2
- Intermediate: 3
- Advanced: 4
| Exercise | Reps | Interval |
|---|---|---|
| Kettlebell Slingshot | 10/side | 30-sec |
| KB Lunge with Rotation | 10/side | 30-sec |
| KB Swing Changing Hands | 10/side | 30-sec |
| KB Straight Arm Sit-up | 10 | 30-sec |
| Kettlebell Thruster | 10 | 30-sec |
| Kettlebell Turkish Get Up | 5/side | 30-sec |
| Kettlebell Gorilla Row | 10 | 30-sec |
| Kettlebell Racked Squat | 10/side | 30-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.
| Round | Exercise | Duration |
|---|---|---|
| Round 1 | Kettlebell Swings | 4 minutes |
| Round 2 | Kettlebell Thruster | 4 minutes |
| Round 3 | Lunges with Rotation | 4 minutes |
| Round 4 | Kettlebell Man Maker | 4 minutes |
| Round 5 | Kettlebell Sit-up | 4 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.
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)
References
- 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
