Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All workout plans

Kettlebell Fundamentals

General fitnessBeginner

One kettlebell, three times a week, for someone who has never trained with one: the deadlifts, squats, presses and rows that every kettlebell movement is built from, with the swing taught last.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 35 min
Weekly volume
≈48 working sets

Equipment

HomeBodyweightKettlebell

Where the week's sets go

  • Legs18 sets · 38%
  • Shoulders7 sets · 15%
  • Chest6 sets · 13%
  • Back6 sets · 13%
  • Core6 sets · 13%
  • Arms5 sets · 10%

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

Squat, hinge, row, press · 6 exercises · Up to 35 min

    • Kettlebell goblet squatQuads · Kettlebell3× 8–12 reps1 min 30 s restBell held at the chest, elbows brushing the inside of the knees at the bottom. Heels stay down.
    • Kettlebell romanian deadliftGlutes · Kettlebell3× 10–12 reps1 min 30 s restBoth hands on the handle, hips back, bell sliding down the thighs. Stop where the hamstrings stop. This is the hinge the swing will come from.
    • Kettlebell one arm rowUpper back · Kettlebell3× 8–12 reps1 min 30 s restEight to twelve an arm, free hand on a chair or your knee.
    • Kettlebell one arm floor pressChest · Kettlebell3× 8–12 reps1 min 30 s restEight to twelve an arm. The floor stops the elbow, which keeps the shoulder safe while you learn.
    • Kettlebell farmers carryForearms · Kettlebell3× 40 s1 min restOne bell, switch hands each set. Walk tall; the bell should not pull you sideways.
    • Dead bugAbs · Bodyweight2× 10 reps45 s rest

Workout 2 of 3

Kettlebell B

Sumo deadlift, overhead press, push-up · 6 exercises · Up to 30 min

    • Kettlebell sumo deadliftGlutes · Kettlebell3× 8–12 reps2 min restBell between the feet, wide stance, knees out. Stand up with the legs, not the back — the first lift from the floor most people should learn.
    • Kettlebell one arm overhead pressFront delts · Kettlebell3× 6–10 reps1 min 30 s restSix to ten an arm from the rack position, no leg drive. Squeeze the free fist to keep the body still.
    • Push-upChest · Bodyweight3× 8–15 reps1 min restHands on a chair if the floor is too much yet.
    • Kettlebell upright rowSide delts · Kettlebell2× 10–12 reps1 min restBoth hands on the handle, elbows lead, stop at chest height.
    • Kettlebell lateral raiseSide delts · Kettlebell2× 12–15 reps1 min restLight bell, or a pair. Lead with the elbows, no shrug.
    • Front plankAbs · Bodyweight2× 40 s45 s rest

Workout 3 of 3

Kettlebell C

Suitcase deadlift, squat, row, swing · 6 exercises · Up to 33 min

    • Kettlebell suitcase deadliftGlutes · Kettlebell3× 8 reps1 min 30 s restEight a side. One bell beside the foot, shoulders level as you stand — the side without the bell has to work to stay square.
    • Kettlebell goblet squatQuads · Kettlebell3× 10–15 reps1 min 30 s restLighter than day A, slower on the way down.
    • Kettlebell one arm rowUpper back · Kettlebell3× 10–12 reps1 min 30 s restTen to twelve an arm.
    • Kettlebell swingGlutes · Kettlebell3× 10–12 reps1 min 30 s restFrom week three, once the deadlift is a hinge. Light bell, hips snap, arms stay ropes, bell to chest height and no higher. Weeks one and two: do the Romanian deadlift here instead.
    • Kettlebell farmers carryForearms · Kettlebell2× 40 s1 min rest
    • Bodyweight incline side plankAbs · Bodyweight2× 30 s45 s restThirty seconds a side.

How to progress

Start with a bell you can press overhead ten times — 12 kg for most men, 8 kg for most women. Every set stops two reps short of failure. Work each exercise from the bottom of its range to the top, then move to the next bell up and start again at the bottom. The swing arrives in week three, light, once the deadlift feels like a hinge rather than a bend. After eight weeks, the 3-Day Kettlebell plan is the next step.

Start this plan

Plans like this

  • 33-Day Home BodyweightNo equipment beyond a floor and something to pull on. Three sessions a week that still cover every movement.3 daysGeneral fitnessBeginnerBodyweight only40 min
  • 33-Day KettlebellOne 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.3 daysGeneral fitnessIntermediateHome kit45 min
  • 3Band Travel PlanA set of resistance bands, a door and a hotel-room floor. Three sessions that keep every pattern in the week while you are away from your kit.3 daysGeneral fitnessBeginnerHome kit30 min
  • 3FlexibilityThree half-hour sessions of long, patient stretching with a measurable goal: palms to the floor, a full-depth squat, arms straight overhead. Slower and deeper than the mobility plan — this one is for changing range, not maintaining it.3 daysGeneral fitnessBeginnerHome kit25 min