Dumbbells and Kettlebells are two crucial pieces of workout equipment. You can use them to perform various exercises, from building muscle and strength to developing endurance and mobility.
In this article, I’ll show you how you can combine kettlebell and dumbbell exercises to enhance your fitness level.
I’ve designed multiple dumbbell and kettlebell workout routines, including circuit training, push-pull-leg split, and alternate-day KB-DB workouts.
Depending on your fitness level and goal, save one of the programs and try it for eight weeks.
1. Kettlebell & Dumbbell Full Body Circuit Training
Circuit training involves performing a set of exercises (usually 4-6) without taking a break in between.
It is a heart-pumping, high-calorie-burning, and endurance-building workout approach.
Below is a well-crafted routine that you can follow to build strength and athleticism.
Program Summary
- Split Type: Full Body Circuit Training
- Sessions/Week: Three
- Duration/Session: 20-40 minutes
- Target Gender: Male & Female
- Workout Goal: Build Muscle & Endurance
Monday
| Beginner | Intermediate | Advanced |
|---|---|---|
| 10 Dual-arm KB Swings | 20 Dual-arm KB Swings | 30 Dual-arm KB Swings |
| 15 Floor or Bench DB Press | 10-15 Deficit Push-Ups | 20 Push-Ups to Rows (10/side) |
| 15 Goblet Squats | 20 Goblet Squats | 20 Pistol Squats (10/leg) |
| 10 Overhead DB Press | 10 KB Clean & Press | 20 KB Clean & Press |
| 20 One-arm Rows (10/side) | 15 Gorilla Rows | 20 Gorilla Rows |
| 12 KB or DB Lunges (6/leg) | 12 Romanian Deadlifts | 15 Romanian Deadlifts |
| 3 rounds | 3-4 rounds | 4-5 rounds |
Wednesday
| Beginner | Intermediate | Advanced |
|---|---|---|
| 20 Around The World | 10 Dumbbell Thruster | 10 Dumbbell Man Maker |
| 15 DB Lateral Raises | 15 DB Bridge Press | 20 DB Bridge Press |
| 10 KB Sumo Deadlift | 20 Single-leg RDL (10/side) | 20 Single-leg RDL (10/side) |
| 10 DB Biceps Curls | 12 Lunge with Rotation (10/side) | 20 Curtsy Lunge (10/side) |
| 15 Push-up on Knees | 6 Dumbbell FDL Raises | 10 Dumbbell FDL Raises |
| 12 DB Glute Bridge | 10 Single-leg Glute Bridge/side | 10 One-leg Glute Bridge/side |
| 3 rounds | 3-4 rounds | 3-4 rounds |
Friday
| Beginner | Intermediate | Advanced |
|---|---|---|
| 20 Steps Farmers Walk | 20 Walking Lunges | 20 Overhead Walking Lunges |
| 20 H2L Chop (10/side) | 20 KB Slasher (10/side) | 30 KB Slasher (10/side) |
| 10 DB Push Presses | 10 DL to Upright Row | 10 DL to Upright Row |
| 10 DB Rear Delt Flies | 12 Shrimp Squats (6/side) | 20 Shrimp Squats (10/leg) |
| 15 DB Hammer Curls | 20 KB Windmill (10/side) | 10 Turkish Get Up (5/side) |
| 20 1-leg Calf Raises | 1-minute Plank | 2-minute Plank Hold |
| 3 rounds | 3-4 rounds | 3-4 rounds |
2. Dumbbell-Kettlebell Push Pull Legs Training
Push-Pull-Legs or PPL is a popular training split. It involves performing push movements on day 1, pull movements on day 2, and legs on day 3.
If you’re looking for a kettlebell-dumbbell workout program based on the PPL split, this is for you.
Day 1 – Push A
| Beginner | Experienced |
|---|---|
| Incline DB Bench Press (4 sets x 12 reps) | DB Push Press (3 sets x 15 reps) |
| Kettlebell Seesaw Press (3 sets x 10/side) | Deficit Push Ups (3 sets x 15 reps) |
| Kneeling Push Ups on KBs (3 sets x 15 reps) | Incline DB Bench Press (4 sets x 12 reps) |
| DB Lateral Raises (3 sets x 15 reps) | DB Lateral Raises (4 sets x 15 reps) |
| Triceps Dips on KB (3 sets x 15 reps) | Triceps Dips on KB (4 sets x 15 reps) |
Day 2 – Pull A
| Beginner | Experienced |
|---|---|
| KB Swings (3 sets x 15 reps) | KB Swings (4 sets x 25 reps) |
| KB Deadlifts (3 sets x 10 reps) | Sumo DL to High Pull (4 sets x 15 reps) |
| Single-arm Row (3 sets x 10/side) | Gorilla Rows (4 sets x 15 reps) |
| Rear Delt Flyes (3 sets x 15 reps) | Kettlebell Cleans (4 sets x 12 reps) |
Day 3 – Legs A
| Beginner | Experienced |
|---|---|
| Front Squats (3 sets x 15 reps) | Goblet Squats (4 sets x 25 reps) |
| Stationary Lunges (3 sets x 10/leg) | Walking Lunges (4 sets x 15/leg) |
| Glute Bridge (3 sets x 15 reps) | Shrimp Squats (4 sets x 10/side) |
| One-leg Calf Raises (3 sets x 15/leg) | Single-leg Glute Bridge (4 sets x 10/side) |
Day 4 – Push B
| Beginner | Experienced |
|---|---|
| Overhead Press (3 sets x 12 reps) | KB Bottom Up Press (3 sets x 15/arm) |
| Floor Press (3 sets x 15 reps) | Offset Push Ups (3 sets x 10/side) |
| Push Ups on KBs (3 sets x 15 reps) | Crush Grip KB Push-up (3 sets x 15 reps) |
| KB Tate Press (3 sets x 10/side) | Bridge Press (3 sets x 15 reps) |
Day 5 – Pull B
| Beginner | Experienced |
|---|---|
| KB Swings (3 sets x 15 reps) | KB Swings (4 sets x 25 reps) |
| KB Deadlifts (3 sets x 10 reps) | Sumo DL to High Pull (4 sets x 15 reps) |
| Bent-over Row (3 sets x 10/side) | Gorilla Rows (4 sets x 15 reps) |
| Upright Rows (3 sets x 15 reps) | Kettlebell Cleans (4 sets x 12 reps) |
Day 6 – Legs B
| Beginner | Experienced |
|---|---|
| Front Squats(3 sets x 15 reps) | Deck Squat(3 sets x 15 reps) |
| Archer Squats (3 sets x 10/leg) | Overhead Lunges (3 sets x 15/leg) |
| DB Leg Extension (3 sets x 15 reps) | Single-leg RDL (3 sets x 10/side) |
| One-leg Calf Raises (3 sets x 15/leg) | Lunges to Step Up (3 sets x 10/leg) |
3. Alternate Day Kettlebell + Dumbbell Split
The alternating day DB-KB workout program is another good split to build a strong body and athletic fitness using the kettlebells and dumbbells.
It includes three dumbbell sessions (focusing on strength and muscle gain) and two kettlebell sessions (focusing on balance, flexibility, and stamina).
This routine is for people who are looking for a simple and easy-to-follow program.
Program Summary
- Split Type: Upper-Full-Lower-Full-Upper
- Sessions/Week: Five
- Duration/Session: 30-45 minutes
- Target Gender: Male & Female
- Workout Goal: Improve Overall Fitness
Day 1 – Dumbbell Upper Body Workout
| Beginner | Experienced |
|---|---|
| Incline Bench Press (3 sets x 15 reps) | Incline Bench Press (4 sets x 12 reps) |
| Overhead Press (3 sets x 15 reps) | FDL Raises (3 sets x 15 reps) |
| Lateral Raises (3 sets x 15 reps) | Bent-over Rows (3 sets x 15 reps) |
| Bent-over Rows (3 sets x 15 reps) | Push-ups to Rows (3 sets, 10 PUs, 20 rows) |
| Biceps Curls (3 sets x 15 reps) | Biceps Curls (3 sets x 15 reps) |
| Overhead Extensions (3 sets x 15 reps) | DB Skull Crusher (3 sets x 15 reps) |
Day 2 – Kettlebell Full Body Circuit
| Beginner | Experienced |
|---|---|
| 10 Kettlebell Swings | 20 Kettlebell Swings |
| 20 KB Halo (10/side) | 20 KB Slahser (10/side) |
| 20 Slingshot (10/side) | 20 Plank Drag (10/side) |
| 20 Hang Cleans (10/side) | 10 KB Clean & Press |
| 3-4 rounds, 2-3 mins rest | 5-6 rounds, 2-3 mins rest |
Day 3 – Dumbbell Lower Body
| Beginner | Experienced |
|---|---|
| Dumbbell Squats (3 sets x 15 reps) | Back & Forth Lunges (3 x 10/leg) |
| Dumbbell Lunges (3 sets x 10/leg) | Skater Squats (3 sets x 10/side) |
| Romanian Deadlift (3 sets x 10 reps) | Single Leg Deadlift (3 sets x 10/side) |
| Single-leg Calf Raises (3 sets x 10/side) | One-Leg Glute Bridge (3 sets x 10/side) |
Day 4 – Kettlebell Mobility Workout
| Beginner | Experienced |
|---|---|
| 10 Partial Windmill (5/side) | 12 Kettlebell Windmill (6/side) |
| 10 1-arm Plank Row (5/side) | 12 Turkish Get Up (6/side) |
| 10 Cossack Squat (5/side) | 12 Pistol Squats (6/side) |
| Deadbug Hold (15-20 seconds) | Hollow Body Hold (15-30 seconds) |
| 3-4 rounds, 2-3 mins rest | 5-6 rounds, 2-3 mins rest |
Day 5 – Dumbbell Upper Body
| Beginner | Experienced |
|---|---|
| Bent-over Rows (3 sets x 15 reps) | Arnold Press (3 sets x 10 reps) |
| Rear Delt Flyes (3 sets x 12 reps) | Flat Bench Press (3 sets x 12 reps) |
| Flat Bench DB Press (3 sets x 12 reps) | Bent-over DB Rows (3 sets x 12 reps) |
| Hammer Biceps Curls (3 sets x 15 reps) | Hammer Biceps Curls (3 sets x 15 reps) |
| Incline French Press (3 sets x 12 reps) | Incline French Press (3 sets x 12 reps) |
