Kettlebells are incredible equipment not only for building explosive power and endurance but also for gaining muscle and sculpting physique.
In this article, I’ve shared an ultimate training plan for those who want to put on mass and shape their physique with kettlebells only.
This program will have six sessions per week, consisting of two for each muscle group.
Anyone who wants to gain lean mass while developing athletic fitness can follow this routine for a few months.
About Kettlebell Mass Building Workout Program
| Split Type | Hybrid (Combined Body Part) |
| Sessions/Week | Six |
| Duration/Session | 45 minutes |
| Workout Goal | Build Muscle & Improve Aesthetics |
| Suggested Duration | 12-16 Weeks |
| Experienced Required | Beginner to Intermediate |
| Target Gender | Male and Female |
| Target Age Group | 16-45 Years |
| Equipment Needed | Kettlebells, Bench, and a Mat |
This training plan involves training six days per week, followed by one day of rest. Below is the complete weekly schedule:
- Day 1 – Chest and Quads
- Day 2 – Back, Hamstrings, and Glutes
- Day 3 – Shoulder, Arms, and Core
- Day 4 – Chest, Quads, and Calves
- Day 5 – Back, Hamstrings, and Glutes
- Day 6 – Shoulder, Arms, and Abs
- Day 7 – Recovery Day
Each session will start with a quick and short warm-up, followed by the main exercises (outlined below), which will take about 45 minutes to complete.
This program is based on a standard rep-set method, meaning you’ll have to complete all the instructed sets of one exercise before moving to another.
Combining this workout with a healthy diet will help you achieve the best shape over time.
The Ultimate 6 Day Kettlebell Split for Building Muscle
Instructions to follow the workout:
- Warm-up: I suggest doing some cardio and dynamic warm-up exercises to increase your body temperature and prepare your muscles for an effective resistance training session.1 Park HK, Jung MK, Park E, et al. The effect of warm-ups with stretching on the isokinetic moments of collegiate men. J Exerc Rehabil. 2018;14(1):78-82. Published 2018 Feb 26. doi:10.12965/jer.1835210.605 For example, you can do burpees, kettlebell swings, push-ups, mountain climbing, and the world’s greatest stretch.
- Rest between sets: I recommend keeping the rest time between sets as short as possible. Short rest periods, such as 30-60 seconds, have proven effective for muscular hypertrophy.2 de Salles BF, Simão R, Miranda F, Novaes Jda S, Lemos A, Willardson JM. Rest interval between sets in strength training. Sports Med. 2009;39(9):765-777. doi:10.2165/11315230-000000000-00000
- How heavy should you lift? You can lift as heavy as your muscles allow as long as you maintain the form and intensity during the workout.
Day 1 – Chest and Quads
| Exercise | Sets | Reps |
|---|---|---|
| Deficit Push-ups | 3-4 | 8-12 |
| Floor/Bench Press | 3-4 | 10-15 |
| Bridge Press | 3-4 | 10-12 |
| Front Lunges | 2-3 | 10/leg |
| Racked Squat | 3-4 | 15-20 |
| Step-up | 2-3 | 10/leg |
Day 2 – Back, Hamstrings, and Glutes
| Exercise | Sets | Reps |
|---|---|---|
| Gorilla Row | 4-6 | 10-15 |
| 1-arm Bent-over Row | 3-4 | 10/side |
| Romanian Deadlift | 3-4 | 8-10 |
| Hamstrings March | 2-3 | 6/leg |
| Glute Thrust | 3-4 | 10-12 |
Day 3 – Shoulder, Arms, and Core
| Exercise | Sets | Reps |
|---|---|---|
| Russian Swing | 3-4 | 15-20 |
| Overhead Press | 3-4 | 12-15 |
| Rear Delt Row | 3-4 | 10-12 |
| Overhead Triceps Extension | 3-4 | 12-15 |
| Biceps Curl | 3-4 | 12-15 |
| Kettlebell Crunches | 3-4 | 10-12 |
| Chop and Lift | 3-4 | 10/side |
Day 4 – Chest, Quads, and Calves
| Exercise | Sets | Reps |
|---|---|---|
| Deficit Push-ups | 3-4 | 10-15 |
| Offset Pushup | 2-3 | 10/side |
| Chest Fly | 3-4 | 10-12 |
| Goblet Squat | 3-4 | 12-15 |
| Bulgarian Squat | 2-3 | 10/side |
| Pistol Squat | 3-4 | 5/side |
| Single-leg Calf Raises | 3-4 | 10/side |
Day 5 – Back, Hamstrings, and Glutes
| Exercise | Sets | Reps |
|---|---|---|
| Kettlebell Deadlift | 3-4 | 10-12 |
| Gorilla Row | 4-5 | 12-15 |
| Renegade Row | 3-4 | 5/side |
| Good Morning | 3-4 | 8-10 |
| Unilateral Leg Curl | 2-3 | 10/leg |
| Curtsy Lunges | 3-4 | 5/leg |
Day 6 – Shoulder, Arms, and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Seesaw Overhead Press | 3-4 | 10/side |
| Lateral Swings | 3-4 | 10/arm |
| Rear Delt Row | 3-4 | 10-12 |
| Kettlebell Dips | 3-4 | 10-12 |
| Reverse Biceps Curl | 3-4 | 10-12 |
| Kettlebell Crunches | 3-4 | 10-12 |
| Chop and Lift | 3-4 | 10/side |
Is it Possible to Grow Muscles with Only Kettlebells?
Yes, kettlebell workouts, when combined with a proper diet, can help build lean muscle mass and improve muscularity over time, just like barbells and dumbbells.3 Stagi S, Mulliri G, Doneddu A, Ghiani G, Marini E. Body Composition and Strength Symmetry of Kettlebell Sport Athletes. Biology (Basel). 2023;12(3):440. Published 2023 Mar 12. doi:10.3390/biology12030440, 4Chen HT, Wu HJ, Chen YJ, Ho SY, Chung YC. Effects of 8-week kettlebell training on body composition, muscle strength, pulmonary function, and chronic low-grade inflammation in elderly women with sarcopenia. Exp Gerontol. 2018;112:112-118. doi:10.1016/j.exger.2018.09.015, 5 Gaining muscle with KBs? /Kettlebell (Reddit Discussion) However, you have to keep patience and train consistently because gaining mass with limited equipment like kettlebells takes time.
On top of that, I also recommend adding some compound bodyweight movements such as dips and pull-ups for progressing your muscle growth.
Download The Kettlebell Muscle Building Split PDF
References
- 1Park HK, Jung MK, Park E, et al. The effect of warm-ups with stretching on the isokinetic moments of collegiate men. J Exerc Rehabil. 2018;14(1):78-82. Published 2018 Feb 26. doi:10.12965/jer.1835210.605
- 2de Salles BF, Simão R, Miranda F, Novaes Jda S, Lemos A, Willardson JM. Rest interval between sets in strength training. Sports Med. 2009;39(9):765-777. doi:10.2165/11315230-000000000-00000
- 3Stagi S, Mulliri G, Doneddu A, Ghiani G, Marini E. Body Composition and Strength Symmetry of Kettlebell Sport Athletes. Biology (Basel). 2023;12(3):440. Published 2023 Mar 12. doi:10.3390/biology12030440
- 4Chen HT, Wu HJ, Chen YJ, Ho SY, Chung YC. Effects of 8-week kettlebell training on body composition, muscle strength, pulmonary function, and chronic low-grade inflammation in elderly women with sarcopenia. Exp Gerontol. 2018;112:112-118. doi:10.1016/j.exger.2018.09.015
- 5Gaining muscle with KBs? /Kettlebell (Reddit Discussion)
