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 Duration | 6-8 Weeks |
| Purpose | Build Strength, Endurance, and Muscles |
| Split Type | Push, Pull, Legs (PPL) |
| Target Gender | Male and Female |
| Workout Level | Beginners to Intermediate |
| Alternate Plans | 4-week kettlebell program with PDF |
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
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.
| Exercise | Reps | Rest |
|---|---|---|
| Kettlebell Pushup | 8-10 | 30 seconds |
| Kettlebell Overhead Press | 8-12 | 30 seconds |
| Kettlebell Sit and Press | 6-10 | 30 seconds |
| Kettlebell Thruster | 8-12 | 30 seconds |
| Kettlebell Floor Press | 10-12 | 30 seconds |
| Kettlebell Push Press | 8-12 | 30 seconds |
Day 2 – Pull workouts
Perform three rounds with two minutes of rest in between.
| Exercise | Reps | Rest |
|---|---|---|
| Kettlebell Swing | 8-12 | 30 seconds |
| Kettlebell Snatch | 8-10 | 30 seconds |
| Kettlebell Gorilla Row | 8-12 | 30 seconds |
| Kettlebell Renegade Row | 8-10 | 30 seconds |
| Kettlebell Pullover | 8-10 | 30 seconds |
| Kettlebell Deadlift | 8-10 | 30 seconds |
Day 3 – Leg and Core workouts
Perform three rounds with two minutes of rest in between.
| Exercise | Reps | Rest |
|---|---|---|
| Kettlebell Squat | 8-12 | 30 seconds |
| Kettlebell Bob and Weave | 8-10 | 30 seconds |
| Kettlebell Goblet Squat | 8-12 | 30 seconds |
| Kettlebell Good Morning | 8-10 | 30 seconds |
| Kettlebell Side Bend | 8-12 | 30 seconds |
| Kettlebell Russian Twist | 8-12 | 30 seconds |
Day 4 – Push and Core workouts
Perform three rounds with two minutes of rest in between.
| Exercise | Reps | Rest |
|---|---|---|
| Kettlebell Jerk | 8-12 | 30 seconds |
| Kettlebell Floor Press | 8-12 | 30 seconds |
| Kettlebell narrow grip pushup | 8-10 | 30 seconds |
| Kettlebell Thruster | 8-12 | 30 seconds |
| KB Straight Arm Sit-up | 8-10 | 30 seconds |
| Kettlebell Deadbug | 30-sec | 30 seconds |
Day 5 – Pull and Legs workouts
Perform three rounds with two minutes of rest in between.
| Exercise | Reps | Rest |
|---|---|---|
| Kettlebell Deadlift | 8-10 | 30 seconds |
| Kettlebell Suitcase Row | 8-12 | 30 seconds |
| Kettlebell High Pull | 8-12 | 30 seconds |
| Kettlebell Swing | 8-12 | 30 seconds |
| Kettlebell Rack Front Back Lunge | 8-10 | 30 seconds |
| Kettlebell Step Up | 8-12 | 30 seconds |
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.
