4 Week Kettlebell Program with Free PDF

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?

4 Week Kettlebell Program PDF

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 Duration8-12 Weeks
Daily Workout Duration45-60 Minutes
Number of Training Days Per Week4 Days
Primary GoalStrength, Endurance, and Mass
Suitable forMen 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

ExercisesRepsRest
Front Squat15 x 31-2 min
Forward Lunge10 x 21-2 min
Push Press15 x 31-2 min
Suitcase Deadlift10 x 31-2 min
Gorilla Row12 x 31-2 min

Tuesday

ExercisesRepsRest
Kettlebell Step-up10 x 21-2 min
Kettlebell Push-up10 x 31-2 min
Russian Swing15 x 31-2 min
Floor Press12 x 31-2 min
Lunge with Rotation10/side x 21-2 min

Thursday

ExercisesRepsRest
Kettlebell Halo10 x 21-2 min
Deck Squat15 x 21-2 min
Kettlebell Drag10 x 21-2 min
Front Raise10 x 21-2 min
Kettlebell Deadlift10 x 31-2 min
Kettlebell Slasher10 x 21-2 min

Friday

ExercisesRepsRest
Goblet Curtsy Step Down10 x 31-2 min
Chainsaw Row15 x 31-2 min
Overhead Carry Walk15-sec x 230-sec
Kettlebell Sit-up10 x 360-sec
Bob and Weave10 x 31-2 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)

ExercisesRepsRest
Kettlebell Pushup10 x 31-2 min
Kettlebell Floor Press15 x 31-2 min
Australian Swing15 x 31-2 min
Clean & Rotational Press10 x 31-2 min
Bob and Weave10 x 21-2 min

Tuesday – Lower Boody (Quad Focus)

ExercisesRepsRest
Kettlebell Step-up10 x 2 30-Second
Racked Reverse Lunge10 x 21-2 minute
Front Squat15 x 31-2 minute
Lateral Squat10 x 21-2 minute
Calf Raises15 x 31-2 minute

Thursday – Upper Body (Pull Focus)

ExercisesRepsRest
Kettlebell Deadlift10 x 3 1-2 min
Gorilla Row12 x 31-2 min
High Pull12 x 31-2 min
Kettlebell Snatch12 x 21-2 min
Kettlebell Armbar12 x 21-2 min

Friday – Lower Boody (Hamstring and Core)

ExercisesRepsRest
Romanian Deadlift10 x 31-2 min
Goblet Squat10 x 31-2 min
Glute Bridge10 x 31-2 min
Sit-ups10 x 2 45-sec
Russian Twist15-sec x 245-sec
Side Plank30-sec/side30-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

ExercisesRepsRest
Kettlebell Pushup10 x 31-2 min
Floor Press10 x 31-2 min
Floor Pullover10 x 31-2 min
Dual-arm Overhead Press10 x 31-2 min
Kettlebell Lateral Raise10 x 3 1-2 min
Overhead Triceps Extension 10 x 21-2 min

Tuesday – Back, Biceps, Wrist

ExercisesRepsRest
Kettlebell Deadlift10 x 31-2 min
Renegade Row10 x 21-2 min
Tripod Hip Row10 x 2 1-2 min
Standard Curl10 x 31-2 min
Concentration Curl10 x 2 1-2 min
Kettlebell Wrist Curl10 x 21-2 min

Thursday – Legs

ExercisesRepsRest
Front Lunge 10 x 21-2 min
Front Squat 15 x 31-2 min
Kettlebell Step-up10 x 21-2 min
Romanian Deadlift10 x 21-2 min
Glute Bridge10 x 21-2 min
Calf Raises12 x 31-2 min

Friday – Core

ExerciseRepsRest
Kneeling Wood Chop10 x 2 45-sec
Sit-ups10 x 245-sec
Russian Twist10 x 245-sec
Kettlebell V Ups10 x 245-sec
Plank1-min x 230-sec
Kettlebell Side Plank20-sec/sideNo Rest

Week 4 – Full Body Pro Level Kettlebell Exercise

Day 1 – Monday

Exercise RepsRest
Farmers Walk20-sec x 21-2 min
Squat and Press10 x 31-2 min
Around the World10 x 21-2 min
Gorilla Row10 x 21-2 min
High Pulls10 x 21-2 min
Calf Raises10 x 2 1-2 min
Kneeling Press10 x 21-2 min

Day 2

ExercisesRepsRest
Kettlebell Swing10 x 21-2 min
Kettlebell Clean and Press10 x 21-2 min
Kettlebell Push up10 x 2 1-2 min
Crush Grip Floor Press10 x 21-2 min
Dual Military Press10 x 21-2 min
Kettlebell Deadlift10 x 21-2 min
Kettlebell Halo10 x 2 1-2 min
Kettlebell Snatch10 x 21-2 min

Day 3

ExerciseRepsRest
Reverse Lunges to Step Up10 x 21-2 min
Kettlebell Jerk10 x 21-2 min
Renegade Row10 x 21-2 min
Sit-ups10 x 2 1-2 min
Slingshot10 x 2 1-2 min
Kettlebell Drag10 x 2 1-2 min
Floor Seesaw Press10 x 2 1-2 min

Day 4

ExerciseRepsRest
Clean and Rotational Press10 x 21-2 min
KB Lunge with Rotation10 x 21-2 min
Sit and Press10 x 21-2 min
Incline Plank Rowing10 x 2 1-2 min
Kettlebell Woodchop10 x 21-2 min
Lateral Swings10 x 2 1-2 min
Kettlebell Deadlift10 x 21-2 min
Gorilla Row10 x 21-2 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.

Photo of author
Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

4 thoughts on “4 Week Kettlebell Program with Free PDF”

  1. 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

    Reply
  2. 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

    Reply
    • 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.

      Reply

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