4 Day Kettlebell Split Workout to Build an Athletic Body w/ PDF

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 1Upper Lower Split for Muscle Gain
Plan 2Kettlebell Cardio for Weight Loss
Duration/session30-45 minutes
Equipment NeededKettlebells
Workout LevelBeginner to Intermediate
Suggested Program Duration8-12 Weeks
Target GenderMale and Female
Suitable Age Group16-40 years

4 Day Kettlebell Upper Lower Split to Build Muscle (Plan A)

4 day kettlebell Workout Plan to Build Muscles
  • 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

ExerciseSetsRepsTarget Muscle
Kettlebell Pushup310-15Chest & Triceps
Floor Press210-15Chest & Triceps
Gorilla Row310-15Back and Abs
Push Press310-12Shoulder
Kettlebell Swings315-20Upper Body
Kneeling KB Chops210/sideAbdominals

Day 2 – Legs and Glutes

ExerciseSetsRepsTarget Muscle
Suitcase Deadlift310-12Lower Body
Goblet Squat310-15Quads
Front Lunges310/legQuads and Hams
 Hamstring March210/legHamstrings
Step Up310/legLegs and Glutes
Glute Bridge310-12Glutes

Day 3 – Upper Body

ExerciseSetsRepsTarget Muscle
KB See-Saw Press310-12Shoulder
Renegade Row210-15Back and Abs
Close-Grip KB Push-up310-15Chest and Tris
Kettlebell Halo315-20Shoulder
Kettlebell Thruster210/sideShoulder
Kettlebell Slashers210/sideAbdominals
Kettlebell Crush Curl212-15Biceps

Day 4 – Legs and Glutes

ExerciseSetsRepsTarget Muscle
Deck Squats310-12Legs and Abs
KB Bob and Weave310/legQuads & Adductors
Single Leg Deadlift210/legHams & Lower Back
Bulgarian Split Squat310/legThigh and Glutes
Unilateral Leg Curl310/legHamstrings

4 Day Kettlebell Workout Routine to Increase Fat Loss (Plan B)

Full Body 4 Day Kettlebell Workout Routine for Fat Loss
  • 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.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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