4 Week Kettlebell Program With PDF

If you want to burn more calories in less time and increase strength, and endurance at the same time, then kettlebell training can work best for you. However, you need a proper workout plan that can help you achieve your goal faster. That’s why in this article, I’ve created a 4 Week Kettlebell Program with PDF that you can use to build strength and mass.

I hope you’ll find this program useful and follow it to achieve your fitness goal.

Related: 12 Week Dumbbell Workout Plan (with Free PDF)

Who Can Do This 4-Week Kettlebell Program?

4 Week Kettlebell Program PDF
Kettlbell Workout photo – created by teksomolika – www.freepik.com

This 4-week kettlebell training program is for all fitness levels, especially for intermediate.

Whether you want to build muscle, increase strength and endurance or burn more calories, you can do this 4-week kettlebell program.

You can do this workout program at home as well as in the gym.

Also, Read: 3 Day Full Body Workout At Home (With PDF)

Summary

Daily Workout Duration60 Minutes
Number of Training Days Per Week4 Days
Primary GoalStrength and Gain
Training Duration4 Weeks
Training Type Full Body, Split, PPL

You Can Also Download This: 6 Day Gym Workout Schedule With PDF

First of all, let’s see a myriad of kettlebell exercises that you can use to create your own 4 Week Kettlebell Program.

Leg

  1. Kettlebell Front Squat
  2. Kettlebell Forward Lunge
  3. Kettlebell Romanian Deadlift
  4. Double Kettlebell Split Squat
  5. Kettlebell Goblet Squat
  6. Kettlebell Step Ups
  7. Kettlebell Sumo Squat
  8. Kettlebell Calf Raises
  9. Kettlebell Backward Lunge
  10. Kettlebell Glute Bridge
Also, See: An Ultimate Guide To The Dumbbell Leg Exercises

Back

  1. Kettlebell Deadlift
  2. Kettlebell Kneeling Single Arm Row
  3. Kettlebell Bent Over Rowing
  4. Kettlebell Halo
  5. Kettlebell High Pulls
  6. Kettlebell Snatch
  7. Gorilla Row
  8. Incline-Bench Row
Related: The 10 Best DB Exercises For Strong Back

Chest

  1. Kettlebell pushup
  2. Kettlebell Floor Press
  3. Kettlebell Upward Chest Fly
  4. Kettlebell Decline Floor Press
  5. Kettlebell Floor Fly
  6. Crush Grip Floor Press
  7. Floor Kettlebell Pullover
  8. Crush Grip Press-up
You May Like: Dumbbell Chest Exercises Without A Bench

Arms

  1. Kettlebell Overhead Triceps Extension
  2. Kettlebell Skullcrusher
  3. Kettlebell Knee Press-up
  4. Kettlebell Curl
  5. Kettlebell Concentration Curl
Related: Dumbbell Exercises For Arms 

Shoulder

  1. Kettlebell Push Press
  2. Kettlebell Two Arm Military Press
  3. Kettlebell Single Arm Overhead Press
  4. Incline Kettlebell Rowing (Overhand Grip)
  5. Kettlebell Front Raise
  6. Kettlebell Lateral Raise
Check out: Dumbbell Exercises For Shoulders

Core

  1. Kettlebell V Ups
  2. Kettlebell Sit-ups
  3. Kettlebell Side Bends
  4. Kettlebell Woodchopper
  5. Kettlebell Russian Twist
  6. Kettlebell Side Plank
More core workout: DB Oblique Exercises

Full Body

  1. Kettlebell Swing
  2. Kettlebell Clean and Press
  3. Kettlebell Farmer’s Walk
  4. Kettlebell Jerk
  5. Kettlebell Renegade Rowing
  6. Kettlebell Squat and Press
  7. Kettlebell Lunge and Press

Related: Dumbbell Compound Exercises List And How To Do Them

4 Week Kettlebell Program

  • Week 1 – Full Body Beginner Level
  • Week 2 – Upper/Lower Body Split
  • Week 3 – Push Pull Legs
  • Week 4 – Full Body Pro Level

Also Download: Push Pull Legs 6 Day Split For Strength And Hypertrophy

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.

Week 1 – Full Body Beginner Level Kettlebell Workout

Monday

ExercisesRepsRest
Kettlebell Front Squat12, 10, 81-2 minutes
Kettlebell Forward Lunge12, 101-2 minutes
Kettlebell Knee Press-up10 x 230-60 Seconds
Kettlebell Two Arm Military Press12, 10, 81-2 minutes
Kettlebell Deadlift6, 5, 41-2 minutes
Kettlebell Side Bends10 x 2 each side30-60 Seconds
Kettlebell Training Program To Build Muscle

Tuesday

ExercisesRepsRest
Kettlebell Step Ups12, 1030-60 Seconds
Kettlebell Backward Lunge10 x 21-2 minutes
Kettlebell Single Arm Row10, 8, 61-2 minutes
Kettlebell Curl10 x 21-2 minutes
Kettlebell Floor Press12, 10, 81-2 minutes
Kettlebell Side Plank20-seconds/sideNo Rest
Kettlebell Program for Strength and Gain

Thursday

ExercisesRepsRest
Kettlebell Floor Press12, 10, 81-2 minutes
Crush Grip Press-up12, 10, 81-2 minutes
Single Arm Overhead Press12, 10, 830-60 Seconds
Kettlebell Front Raise10 x 21-2 minutes
Kettlebell Deadlift6, 5, 41-2 minutes
Kettlebell Bent Over Rowing10, 8, 830-60 Seconds
kettlebell training program

Friday

ExercisesRepsRest
Kettlebell Forward Lunge10, 8, 81-2 minutes
Kettlebell Sumo Squat15, 12, 101-2 minutes
Kettlebell Glute Bridge10 x 230-60 Seconds
Kettlebell Side Bends10 x 2 30-60 Seconds
Kettlebell Sit-ups10 x 2 30-60 Seconds
Kettlebell Side Plank10, 8, 830-60 Seconds
strength training program kettlebell

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 21-2 minutes
Kettlebell Floor Press12, 10, 81-2 minutes
Floor Kettlebell Pullover10 x 21-2 minutes
Kettlebell Two Arm Military Press12, 10, 81-2 minutes
Kettlebell Front Raise10, 81-2 minutes
Kettlebell Lateral Raise10, 81-2 minutes
Overhead Triceps Extension10 x 21-2 minutes
Kettlebell Side Bends10 x 230-second
The 4-week kettlebell training program

Tuesday – Lower Boody (Quad Focus)

ExercisesRepsRest
Kettlebell Step Ups10 x 230-Second
Kettlebell Forward Lunge10 x 21-2 minute
Kettlebell Front Squat15 x 21-2 minute
Double Kettlebell Split Squat10 x 21-2 minute
Kettlebell Calf Raises12 x 31-2 minute
kettlebell training program with pdf

Thursday – Upper Body (Pull Focus)

ExercisesRepsRest
Kettlebell Deadlift8, 6, 4 1-2 minute
Kettlebell Bent Over Rowing10 x 31-2 minute
Kettlebell High Pulls10, 8, 61-2 minute
Kettlebell Snatch10 x 21-2 minute
Kettlebell Curl12, 10, 81-2 minute
Kettlebell Wrist Curl10 x 21-2 minute
4-day kettlebell workout

Friday – Lower Boody (Hamstring and Core)

ExercisesRepsRest
Kettlebell Romanian Deadlift10, 8, 61-2 minute
Kettlebell Backward Lunge12, 10, 81-2 minute
Kettlebell Goblet Squat10 x 230-60 Second
Kettlebell Glute Bridge10 x 21-2 minutes
Kettlebell Sit-ups10 x 230 Second
Kettlebell Russian Twist10 x 230 Second
Kettlebell Side Plank30-sec30 Second
4-day kettlebell workout routine

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 21-2 minute
Kettlebell Floor Press12, 10, 81-2 minute
Kettlebell Floor Fly8 x 21-2 minute
Floor Kettlebell Pullover8 x 21-2 minute
Kettlebell Two Arm Military Press12, 10, 81-2 minute
Kettlebell Front Raise10 x 21-2 minute
Kettlebell Lateral Raise10 x 21-2 minute
Kettlebell Skullcrusher10 x 21-2 minute
Overhead Triceps Extension 10 x 21-2 minute
PPL Kettlebell program for strength and power

Tuesday – Back, Biceps, Wrist

ExercisesRepsRest
Kettlebell Deadlift8, 6, 41-2 minute
Kettlebell Bent Over Rowing10 x 31-2 minute
Kettlebell High Pulls10 x 21-2 minute
Kettlebell Snatch10 x 21-2 minute
Kettlebell Curl12, 10, 81-2 minute
Kettlebell Concentration Curl10 x 21-2 minute
Kettlebell Wrist Curl10 x 21-2 minute
PPL 4 day kettlebell workout routine

Thursday – Legs

ExercisesRepsRest
Kettlebell Forward Lunge10 x 21-2 minute
Kettlebell Front Squat 15 x 21-2 minute
Kettlebell Sumo Squat10 x 21-2 minute
Kettlebell Romanian Deadlift6 x 21-2 minute
Kettlebell Glute Bridge 10 x 21-2 minute
Kettlebell Calf Raises12 x 31-2 minute
4-day kettlebell workout

Friday – Core

ExerciseRepsRest
Kettlebell Side Bends 10 x 230-60 Second
Kettlebell Woodchopper10 x 230-60 Second
Kettlebell Sit-ups10 x 230-60 Second
Kettlebell Russian Twist10 x 230-60 Second
Kettlebell V Ups10 x 230-60 Second
Plank60 Second30-second
Kettlebell Side Plank20-secNo Rest

Week 4 – Full Body Pro Level Kettlebell Exercise

Day 1 – Monday

Exercise RepsRest
Kettlebell Farmer’s Walk20-sec x 230 second
Kettlebell Squat and Press10 x 31-2 minute
Kettlebell Floor Press10, 8, 61-2 minute
Gorilla Row10 x 21-2 minute
Kettlebell High Pulls10, 8, 6
Kettlebell Curl10 x 21-2 minute
Kettlebell Calf Raises10 x 31-2 minute

Day 2

ExercisesRepsRest
Kettlebell Swing10 x 21-2 minute
Kettlebell Clean and Press10 x 21-2 minute
Kettlebell Push up10 x 2 1-2 minute
Crush Grip Floor Press10 x 21-2 minute
Kettlebell Two Arm Military Press10 x 21-2 minute
Kettlebell Deadlift
Kettlebell Halo10 x 21-2 minute
Kettlebell Snatch10 x 21-2 minute
full body Kettlebell Workout Program

Day 3

ExerciseRepsRest
Kettlebell Step-Ups/
Farmer’s Walk
10 x 2/
20-sec
30-60 Seconds
Kettlebell Backward Lunge10, 8, 81-2 minutes
Kettlebell Jerk10, 8, 61-2 minutes
Kettlebell Renegade Rowing10 x 21-2 minutes
Kettlebell Sit-ups10 x 21-2 minutes
Kettlebell Side Plank20-seconds/sideNo Rest
Kettlebell V-upsAMRAP x 230 Seconds

Day 4

ExerciseRepsRest
Kettlebell Swing8 x 21-2 minute
Kettlebell Lunges To Press8 x 21-2 minute
Kettlebell Squat To Calf Raise10 x 21-2 minute
Kettlebell Floor Press10 x 21-2 minute
Kettlebell Front Raise10 x 21-2 minute
Kettlebell Skullcrusher10 x 21-2 minute
Kettlebell Deadlift6, 5, 41-2 minute
Gorilla Row8 x 21-2 minute
Kettlebell Curl10 x 21-2 minute

4 Week Kettlebell Program PDF


Final Words

If you want to build strength, muscle, power, and endurance, all at the same time, then kettlebell training can be useful for you.

You can download the above 4-week kettlebell program PDF, or you can create your own plan depending on your strength and fitness levels.

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