When it comes to improving strength, endurance, and athletic fitness, there are numerous exercises you can do with kettlebells, from cardio to muscle-building.
Kettlebells provide a greater range of motion, allow you to perform various bilateral and unilateral exercises, and help you scale your fitness to the next level.
But to achieve maximum results through kettlebell training, you need a good workout plan.
I’ve created a 4 week kettlebell program (with pdf) that you can use to build strength, lean mass, and cardiovascular fitness.
I hope you’ll find this program useful and follow it to achieve your fitness goal.
Who Can Do This 4-Week Kettlebell Program?
This 4-week kettlebell training program is suitable for all fitness levels and genders, from beginners to intermediates and males to females.
Whether you want to build muscle, increase strength and endurance, decrease fats, or level up your athleticism, you can start this routine.
This program can be done at home as well as in the gym. All it requires is a set of kettlebells and a place where you can hop and lie.
People who want to build a lot of muscles or have any health issues shouldn’t follow this plan.
Summary
| Suggested Program Duration | 8-12 Weeks |
| Daily Workout Duration | 45-60 Minutes |
| Number of Training Days Per Week | 4 Days |
| Primary Goal | Strength, Endurance, and Mass |
| Suitable for | Men and Women |
| Training Type | Full Body, Split, PPL |
First, let’s see an ultimate list of exercises you can use to create your own 4 week kettlebell workout plan.
Leg
- Kettlebell Front Squat
- Kettlebell Forward Lunge
- Kettlebell Romanian Deadlift
- Double Kettlebell Split Squat
- Kettlebell Goblet Squat
- Kettlebell Step Ups
- Kettlebell Sumo Squat
- Kettlebell Calf Raises
- Kettlebell Backward Lunge
- Kettlebell Glute Bridge
Back
- Kettlebell Deadlift
- Kettlebell Kneeling Single Arm Row
- Kettlebell Bent Over Rowing
- Kettlebell Halo
- Kettlebell High Pulls
- Kettlebell Snatch
- Gorilla Row
- Incline-Bench Row
Chest
- Kettlebell pushup
- Kettlebell Floor Press
- Kettlebell Upward Chest Fly
- Kettlebell Decline Floor Press
- Kettlebell Floor Fly
- Crush Grip Floor Press
- Floor Kettlebell Pullover
- Crush Grip Press-up
Arms
- Kettlebell Overhead Triceps Extension
- Kettlebell Skullcrusher
- Kettlebell Knee Press-up
- Kettlebell Curl
- Kettlebell Concentration Curl
Shoulder
- Kettlebell Push Press
- Kettlebell Two-Arm Military Press
- Kettlebell Single Arm Overhead Press
- Incline Kettlebell Rowing (Overhand Grip)
- Kettlebell Front Raise
- Kettlebell Lateral Raise
Core
- Kettlebell V Ups
- Kettlebell Sit-ups
- Kettlebell Side Bends
- Kettlebell Woodchopper
- Kettlebell Russian Twist
- Kettlebell Side Plank
Full Body
- Kettlebell Swing
- Kettlebell Clean and Press
- Kettlebell Farmer’s Walk
- Kettlebell Jerk
- Kettlebell Renegade Rowing
- Kettlebell Squat and Press
- Kettlebell Lunge and Press
4 Week Kettlebell Program for Strength and Mass
- Week 1 – Full Body Beginner Level
- Week 2 – Upper/Lower Body Split
- Week 3 – Push Pull Legs
- Week 4 – Full Body Pro Level
Please Note: When you decrease repetitions, increase the load. However, If you don’t have many options, you can do three sets of 10 to 12 reps each.
You can perform exercises in traditional reps and sets or do them in circuits, depending on your fitness level.
The circuit training will be challenging and suitable for burning significant calories and boosting cardiovascular fitness.
Week 1 – Full Body Workout
Monday
| Exercises | Reps | Rest |
|---|---|---|
| Front Squat | 15 x 3 | 1-2 min |
| Forward Lunge | 10 x 2 | 1-2 min |
| Push Press | 15 x 3 | 1-2 min |
| Suitcase Deadlift | 10 x 3 | 1-2 min |
| Gorilla Row | 12 x 3 | 1-2 min |
Tuesday
| Exercises | Reps | Rest |
|---|---|---|
| Kettlebell Step-up | 10 x 2 | 1-2 min |
| Kettlebell Push-up | 10 x 3 | 1-2 min |
| Russian Swing | 15 x 3 | 1-2 min |
| Floor Press | 12 x 3 | 1-2 min |
| Lunge with Rotation | 10/side x 2 | 1-2 min |
Thursday
| Exercises | Reps | Rest |
|---|---|---|
| Kettlebell Halo | 10 x 2 | 1-2 min |
| Deck Squat | 15 x 2 | 1-2 min |
| Kettlebell Drag | 10 x 2 | 1-2 min |
| Front Raise | 10 x 2 | 1-2 min |
| Kettlebell Deadlift | 10 x 3 | 1-2 min |
| Kettlebell Slasher | 10 x 2 | 1-2 min |
Friday
| Exercises | Reps | Rest |
|---|---|---|
| Goblet Curtsy Step Down | 10 x 3 | 1-2 min |
| Chainsaw Row | 15 x 3 | 1-2 min |
| Overhead Carry Walk | 15-sec x 2 | 30-sec |
| Kettlebell Sit-up | 10 x 3 | 60-sec |
| Bob and Weave | 10 x 3 | 1-2 min |
Week 2 – Upper/Lower Body Split
- Monday – Upper Body (Push Focus)
- Tuesday – Lower Boody (Quad Focus)
- Wednesday – Rest
- Thursday – Upper Body (Pull Focus)
- Friday – Lower Boody and Core
- Saturday & Sunday – Rest
Monday – Upper Body (Push Focus)
| Exercises | Reps | Rest |
|---|---|---|
| Kettlebell Pushup | 10 x 3 | 1-2 min |
| Kettlebell Floor Press | 15 x 3 | 1-2 min |
| Australian Swing | 15 x 3 | 1-2 min |
| Clean & Rotational Press | 10 x 3 | 1-2 min |
| Bob and Weave | 10 x 2 | 1-2 min |
Tuesday – Lower Boody (Quad Focus)
| Exercises | Reps | Rest |
|---|---|---|
| Kettlebell Step-up | 10 x 2 | 30-Second |
| Racked Reverse Lunge | 10 x 2 | 1-2 minute |
| Front Squat | 15 x 3 | 1-2 minute |
| Lateral Squat | 10 x 2 | 1-2 minute |
| Calf Raises | 15 x 3 | 1-2 minute |
Thursday – Upper Body (Pull Focus)
| Exercises | Reps | Rest |
|---|---|---|
| Kettlebell Deadlift | 10 x 3 | 1-2 min |
| Gorilla Row | 12 x 3 | 1-2 min |
| High Pull | 12 x 3 | 1-2 min |
| Kettlebell Snatch | 12 x 2 | 1-2 min |
| Kettlebell Armbar | 12 x 2 | 1-2 min |
Friday – Lower Boody (Hamstring and Core)
| Exercises | Reps | Rest |
|---|---|---|
| Romanian Deadlift | 10 x 3 | 1-2 min |
| Goblet Squat | 10 x 3 | 1-2 min |
| Glute Bridge | 10 x 3 | 1-2 min |
| Sit-ups | 10 x 2 | 45-sec |
| Russian Twist | 15-sec x 2 | 45-sec |
| Side Plank | 30-sec/side | 30-sec |
Week 3 – Push/Pull/Legs and Core
- Monday – Chest, Shoulders, Triceps
- Tuesday – Back, Biceps, Wrist
- Wednesday – Rest
- Thursday – Legs
- Friday – Core
- Saturday & Sunday – Rest
Monday – Chest, Triceps, Shoulders
| Exercises | Reps | Rest |
|---|---|---|
| Kettlebell Pushup | 10 x 3 | 1-2 min |
| Floor Press | 10 x 3 | 1-2 min |
| Floor Pullover | 10 x 3 | 1-2 min |
| Dual-arm Overhead Press | 10 x 3 | 1-2 min |
| Kettlebell Lateral Raise | 10 x 3 | 1-2 min |
| Overhead Triceps Extension | 10 x 2 | 1-2 min |
Tuesday – Back, Biceps, Wrist
| Exercises | Reps | Rest |
|---|---|---|
| Kettlebell Deadlift | 10 x 3 | 1-2 min |
| Renegade Row | 10 x 2 | 1-2 min |
| Tripod Hip Row | 10 x 2 | 1-2 min |
| Standard Curl | 10 x 3 | 1-2 min |
| Concentration Curl | 10 x 2 | 1-2 min |
| Kettlebell Wrist Curl | 10 x 2 | 1-2 min |
Thursday – Legs
| Exercises | Reps | Rest |
|---|---|---|
| Front Lunge | 10 x 2 | 1-2 min |
| Front Squat | 15 x 3 | 1-2 min |
| Kettlebell Step-up | 10 x 2 | 1-2 min |
| Romanian Deadlift | 10 x 2 | 1-2 min |
| Glute Bridge | 10 x 2 | 1-2 min |
| Calf Raises | 12 x 3 | 1-2 min |
Friday – Core
| Exercise | Reps | Rest |
|---|---|---|
| Kneeling Wood Chop | 10 x 2 | 45-sec |
| Sit-ups | 10 x 2 | 45-sec |
| Russian Twist | 10 x 2 | 45-sec |
| Kettlebell V Ups | 10 x 2 | 45-sec |
| Plank | 1-min x 2 | 30-sec |
| Kettlebell Side Plank | 20-sec/side | No Rest |
Week 4 – Full Body Pro Level Kettlebell Exercise
Day 1 – Monday
| Exercise | Reps | Rest |
|---|---|---|
| Farmers Walk | 20-sec x 2 | 1-2 min |
| Squat and Press | 10 x 3 | 1-2 min |
| Around the World | 10 x 2 | 1-2 min |
| Gorilla Row | 10 x 2 | 1-2 min |
| High Pulls | 10 x 2 | 1-2 min |
| Calf Raises | 10 x 2 | 1-2 min |
| Kneeling Press | 10 x 2 | 1-2 min |
Day 2
| Exercises | Reps | Rest |
|---|---|---|
| Kettlebell Swing | 10 x 2 | 1-2 min |
| Kettlebell Clean and Press | 10 x 2 | 1-2 min |
| Kettlebell Push up | 10 x 2 | 1-2 min |
| Crush Grip Floor Press | 10 x 2 | 1-2 min |
| Dual Military Press | 10 x 2 | 1-2 min |
| Kettlebell Deadlift | 10 x 2 | 1-2 min |
| Kettlebell Halo | 10 x 2 | 1-2 min |
| Kettlebell Snatch | 10 x 2 | 1-2 min |
Day 3
| Exercise | Reps | Rest |
|---|---|---|
| Reverse Lunges to Step Up | 10 x 2 | 1-2 min |
| Kettlebell Jerk | 10 x 2 | 1-2 min |
| Renegade Row | 10 x 2 | 1-2 min |
| Sit-ups | 10 x 2 | 1-2 min |
| Slingshot | 10 x 2 | 1-2 min |
| Kettlebell Drag | 10 x 2 | 1-2 min |
| Floor Seesaw Press | 10 x 2 | 1-2 min |
Day 4
| Exercise | Reps | Rest |
|---|---|---|
| Clean and Rotational Press | 10 x 2 | 1-2 min |
| KB Lunge with Rotation | 10 x 2 | 1-2 min |
| Sit and Press | 10 x 2 | 1-2 min |
| Incline Plank Rowing | 10 x 2 | 1-2 min |
| Kettlebell Woodchop | 10 x 2 | 1-2 min |
| Lateral Swings | 10 x 2 | 1-2 min |
| Kettlebell Deadlift | 10 x 2 | 1-2 min |
| Gorilla Row | 10 x 2 | 1-2 min |
Download The 4 Week Kettlebell Program PDF
Final Words
Kettlebell is an excellent piece of equipment that allows you to perform myriad exercises to build strength, endurance, lean mass, and athleticism. But to achieve the maximum results, you need a good workout program.
That’s why I’ve created an ultimate 4-week kettlebell routine to help you achieve your goal and level up your fitness.
You can download this routine if you’re looking for an easy-to-follow and effective kettlebell program.
This program can be done anywhere, from home to the gym. All it requires is a set of kettlebells and a place to jump and lie.
Thanks for this. just want to clarify. Should I be done 12 and 10 on each side for the lunges and single arm row. Pretty sure yes but want to make sure
Yes, the first set 12 reps, and the second 10…
Hi. Just wanted to know if I go through the all of the sets before moving on to the next or do I do one set of each workout 3 times. I only ask cause I see some sets have x2 and some x3
Doing exercises into circuits will be tough that’s why it’s good to perform all sets of one exercise before moving on to the next. You can increase the sets and reps depending on your fitness level.