The Ultimate 6 Day Kettlebell Split for Building Muscle w/ PDF

Kettlebell Split for Building Muscle

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 TypeHybrid (Combined Body Part)
Sessions/WeekSix
Duration/Session45 minutes
Workout GoalBuild Muscle & Improve Aesthetics
Suggested Duration12-16 Weeks
Experienced RequiredBeginner to Intermediate
Target GenderMale and Female
Target Age Group16-45 Years
Equipment NeededKettlebells, 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

Kettlebell Muscle Gain Workout

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

ExerciseSetsReps
Deficit Push-ups3-48-12
Floor/Bench Press3-410-15
Bridge Press3-410-12
Front Lunges2-310/leg
Racked Squat3-415-20
Step-up2-310/leg

Day 2 – Back, Hamstrings, and Glutes

ExerciseSetsReps
Gorilla Row4-610-15
1-arm Bent-over Row3-410/side
Romanian Deadlift3-48-10
Hamstrings March2-36/leg
Glute Thrust3-410-12

Day 3 – Shoulder, Arms, and Core

ExerciseSetsReps
Russian Swing3-415-20
Overhead Press3-412-15
Rear Delt Row3-410-12
Overhead Triceps Extension3-412-15
Biceps Curl3-412-15
Kettlebell Crunches3-410-12
Chop and Lift3-410/side

Day 4 – Chest, Quads, and Calves

ExerciseSetsReps
Deficit Push-ups3-410-15
Offset Pushup2-310/side
Chest Fly3-410-12
Goblet Squat3-412-15
Bulgarian Squat2-310/side
Pistol Squat3-45/side
Single-leg Calf Raises3-410/side

Day 5 – Back, Hamstrings, and Glutes

ExerciseSetsReps
Kettlebell Deadlift3-410-12
Gorilla Row4-512-15
Renegade Row3-45/side
Good Morning3-48-10
Unilateral Leg Curl2-310/leg
Curtsy Lunges3-45/leg

Day 6 – Shoulder, Arms, and Abs

ExerciseSetsReps
Seesaw Overhead Press3-410/side
Lateral Swings3-410/arm
Rear Delt Row3-410-12
Kettlebell Dips3-410-12
Reverse Biceps Curl3-410-12
Kettlebell Crunches3-410-12
Chop and Lift3-410/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

  • 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
  • 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
  • 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
  • 4
    Chen 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)

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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