The 5 Day Kettlebell Workout Routine (PPL Split)

If you’re looking for a handy, easy-to-follow, and effective weekly kettlebell training program, you’ve come to the right place. In this article, I’ve shared a 5 day kettlebell workout routine that will help you build strength, mobility, and muscles and improve your body composition.

Summary and Description

Program Duration6-8 Weeks
PurposeBuild Strength, Endurance, and Muscles
Split TypePush, Pull, Legs (PPL)
Target GenderMale and Female
Workout LevelBeginners to Intermediate
Alternate Plans4-week kettlebell program with PDF
Summary of 5 Day kettlebell workout split

Additional information about the program:

1) Who can do this 5 day a week kettlebell workout split? This program is suitable for all fitness enthusiasts, from beginners to experienced. It focuses on developing strength, muscles, flexibility, endurance, and balance and will help you achieve your best physique at home.

2) The estimated duration of one session: You’ll do three rounds of six exercises in one session that will take 30 to 45 minutes to complete.

3) The optimum rest between exercises and rounds: The suitable rest period between exercises is 30 seconds to one minute, and between rounds is 2 minutes. So, depending on your fitness level, you can increase and decrease the interval time.

4) Equipment required: Set of light to heavy weight kettlebells and a flexible workout bench.

5 Day Push Pull Legs Kettlebell Workout Routine

push pull legs kettlebell

The kettlebell workout routine is a great way to increase strength, endurance, and flexibility simultaneously.

  • Monday – Push workouts
  • Tuesday – Pull workouts
  • Wednesday – Leg and Core workouts
  • Thursday – OFF
  • Friday – Push and Core workouts
  • Saturday – Pull and Legs workouts
  • Sunday – OFF

Day 1 – Push workouts

Perform three rounds with two minutes of rest in between.

Kettlebell Pushup8-1030 seconds
Kettlebell Overhead Press8-1230 seconds
Kettlebell Sit and Press6-1030 seconds
Kettlebell Thruster8-1230 seconds
Kettlebell Floor Press10-1230 seconds
Kettlebell Push Press8-1230 seconds

Day 2 – Pull workouts

Perform three rounds with two minutes of rest in between.

Kettlebell Swing8-1230 seconds
Kettlebell Snatch8-1030 seconds
Kettlebell Gorilla Row8-1230 seconds
Kettlebell Renegade Row8-1030 seconds
Kettlebell Pullover8-1030 seconds
Kettlebell Deadlift8-1030 seconds

Day 3 – Leg and Core workouts

Perform three rounds with two minutes of rest in between.

Kettlebell Squat8-1230 seconds
Kettlebell Bob and Weave8-1030 seconds
Kettlebell Goblet Squat8-1230 seconds
Kettlebell Good Morning8-1030 seconds
Kettlebell Side Bend8-1230 seconds
Kettlebell Russian Twist8-1230 seconds

Day 4 – Push and Core workouts

Perform three rounds with two minutes of rest in between.

Kettlebell Jerk8-1230 seconds
Kettlebell Floor Press8-1230 seconds
Kettlebell narrow grip pushup8-1030 seconds
Kettlebell Thruster8-1230 seconds
KB Straight Arm Sit-up8-1030 seconds
Kettlebell Deadbug30-sec30 seconds
5 day kettlebell workout split

Day 5 – Pull and Legs workouts

Perform three rounds with two minutes of rest in between.

Kettlebell Deadlift8-1030 seconds
Kettlebell Suitcase Row8-1230 seconds
Kettlebell High Pull8-1230 seconds
Kettlebell Swing8-1230 seconds
Kettlebell Rack Front Back Lunge8-1030 seconds
Kettlebell Step Up8-1230 seconds
5 day kettlebell workout

Frequently Asked Questions (FAQs)

Can you build Build Muscles with Kettlebell workouts?

Kettlebell workouts are an excellent way to build muscles throughout the body. They not only build muscles but also improve your mobility, endurance, and aerobic fitness. However, if you want to build lots of muscle, you have to use dumbbells, barbells, and machines as well.

Can you lose weight with this program?

This workout routine is primarily for gaining strength and lean mass. If you want to accelerate weight loss, you can try kettlebell HIIT workouts. The high-intense kettlebell exercises will help you burn significant calories, boost metabolism, and increase your fat loss over time. However, no workout program can reduce your fats if you do not follow a calorie deficit diet.

When is the best time to do resistance band workouts?

You can work out at any time of day, whether it’s morning, afternoon, or evening. But to achieve maximum results, focus on quality training, meaning workout only when you feel you can give your best. You can read this article to learn about the best time to exercise.

How heavy kettlebells should you lift?

The weight of kettlebells depends on the kind of exercises you do and your fitness level. For example, deadlift and kettlebell swings are two different exercises where the deadlift is performed with heavy KB while the swing is with light weight. Whether you lift heavy or light, be sure to perform all exercises properly.

How is kettlebell training different from barbell and dumbbell?

Kettlebells may not be as popular as barbells and dumbbells, but they’re a good way to build strength. They also boost your endurance, speed, and power and can be used for cardio exercises.Vancini 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 However, kettlebells are not highly effective for developing beefy muscles; that’s why you won’t see many people using them in the gym, whether they are professionals or typical fitness enthusiasts.

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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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