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All workout plans

3-Day Kettlebell

General fitnessIntermediate

One or two kettlebells and a floor, three times a week: squats, presses, rows, swings and carries. The most complete training a single bell can hold.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 45 min
Weekly volume
≈57 working sets

Equipment

HomeBodyweightKettlebell

Where the week's sets go

  • Legs24 sets · 42%
  • Back9 sets · 16%
  • Shoulders9 sets · 16%
  • Core9 sets · 16%
  • Chest6 sets · 11%

A week on this plan

  1. Sunrest day
  2. MonKettlebell A
  3. Tuerest day
  4. WedKettlebell B
  5. Thurest day
  6. FriKettlebell C
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Kettlebell A

Goblet squat, press, swing · 6 exercises · Up to 44 min

    • Kettlebell goblet squatQuads · Kettlebell4× 8–12 reps2 min restBell at the chest, elbows inside the knees at the bottom. Heels stay down.
    • Kettlebell one arm military press to the sideFront delts · Kettlebell3× 6–10 reps1 min 30 s restSix to ten an arm, strict — no leg drive. Squeeze the free fist to keep the trunk tight.
    • Kettlebell one arm rowUpper back · Kettlebell3× 8–12 reps1 min 30 s restEight to twelve an arm, free hand on a chair.
    • Push-upChest · Bodyweight3× 10–15 reps1 min rest
    • Kettlebell swingGlutes · Kettlebell4× 15 reps1 min 30 s restHips snap, arms stay ropes. The bell floats to chest height and no higher.
    • Front plankAbs · Bodyweight3× 45 s1 min rest

Workout 2 of 3

Kettlebell B

Clean, floor press, lunge · 5 exercises · Up to 37 min

    • Kettlebell hang cleanHamstrings · Kettlebell4× 6–8 reps2 min restSix to eight an arm. Tame the arc so the bell rolls onto the forearm instead of banging it.
    • Kettlebell one arm floor pressChest · Kettlebell3× 8–12 reps1 min 30 s restEight to twelve an arm. The floor stops the elbow, which is what keeps the shoulder honest.
    • Kettlebell lunge pass throughQuads · Kettlebell3× 16 reps1 min 30 s restSixteen steps in total, eight a leg.
    • Kettlebell sumo high pullTraps · Kettlebell3× 10–12 reps1 min 30 s restElbows high and wide at the top. It is the hips that get the bell moving, not the arms.
    • Dead bugAbs · Bodyweight3× 10 reps1 min rest

Workout 3 of 3

Kettlebell C

Front squat, push press, carry, swing intervals · 6 exercises · Up to 39 min

    • Kettlebell front squatQuads · Kettlebell4× 8–12 reps2 min restBell in the rack, elbow tucked to the ribs. Eight to twelve a side with one bell, or both bells at once.
    • Kettlebell one arm push pressFront delts · Kettlebell3× 6–8 reps1 min 30 s restSix to eight an arm. A short dip of the knees starts the bell; the arm finishes it.
    • Kettlebell one arm rowUpper back · Kettlebell3× 10–12 reps1 min 30 s restTen to twelve an arm.
    • Kettlebell overhead carryFront delts · Kettlebell3× 30 s1 min restThirty seconds a side. Ribs down, bicep by the ear, small quick steps.
    • Kettlebell swingGlutes · Kettlebell5× 30 s45 s restThirty seconds on, forty-five off, five rounds. The conditioning finisher.
    • Bodyweight incline side plankAbs · Bodyweight3× 30 s45 s restThirty seconds a side.

How to progress

With one bell the weight barely changes, so progress is reps, then density, then the bell. Work every set to the top of its range with two reps in reserve, then cut the rest by fifteen seconds, and only then move to the next bell up and start again at the bottom. Swings and carries progress by time, never by sloppy reps.

Start this plan

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