The 6 Week Kettlebell Workout Plan
11th Oct 19
When it comes to a good strength workout plan, you really are spoiled for choice. You have a whole world of equipment at your fingertips, and with so many different bits of kit out there, it’s a little confusing. There are so many more exercises available with each one, too. One of the best and truly most unique of them is the kettlebell, and that means that finding the right workout plan for it may not be so easy.
To help solve this problem (and since we love kettlebells so much), we’ve put together this awesome 6-week kettlebell workout plan to help you really make the most of yours. Whether you’re working out at home or the gym, you can make some serious progress on every muscle group if you know what to do with them!
Want to move fast? Jump to the right section below.
The Structure
This isn’t the first workout we’ve created, and it certainly won’t be the last; that’s for sure. With everything we know about exercise, it’s important to see what works best in each plan, and for this one, we’re going for the classic push-pull legs workout split. It’s efficient, effective, and it’s famous for a reason.
To really follow the split, we’ve split up your workouts into three workouts a week over six weeks. This way, you’re hitting every major muscle group once a week, and you’re hitting it harder than you could with more workouts. You need adequate rest, after all, and this is one of the best ways to make sure you’re getting it (and keeping some free time, too!).
The Exercises
The exercises in this particular workout plan mean that you are really making the most of your kettlebells. You’re using some of the most unique kettlebell exercises there are, all in unison, to give your workout a whole new edge. Whether you’re truly a beginner to exercise and looking for some guidance, or you’re an exercise veteran who’s just looking for a new workout plan, this really does cater for everyone. No one is too strong for kettlebells!
With all that being said, however, we’ll say this too. If any of the exercises prove too difficult for you or cause any discomfort or risk of injury, it’s easy to swap or substitute exercises throughout the plan. If you already have a few favourites or some exercise classics you feel you’re missing, make the changes and see what works for you. You need to enjoy your workouts, after all.
Remember, though, the exercises get harder every two weeks, so up your game no matter what you choose to do in the long run!
The Kettlebell Workout Plan
Push
| Muscle Group | Exercise | Reps | Rest |
| Week 1 & 2 | |||
| Chest | Bench Press | 4×12 | 45 Seconds |
| Deficit Push-Ups | 4×12 | 45 Seconds | |
| Flyes | 4×12 | 45 Seconds | |
| Shoulders | Presses | 4×12 | 45 Seconds |
| Front Raises | 4×12 | 45 Seconds | |
| Side Raises | 4×12 | 45 Seconds | |
| Reverse Flyes | 4×12 | 45 Seconds | |
| Triceps | Tricep Dips | 4×12 | 45 Seconds |
| Week 3 & 4 | |||
| Chest | Bench Press | 4×12 | 45 Seconds |
| Deficit Push-Ups | 4×12 | 45 Seconds | |
| Flyes | 4×12 | 45 Seconds | |
| Incline Flyes | 4×12 | 45 Seconds | |
| Shoulders | Presses | 4×12 | 45 Seconds |
| Front Raises | 4×12 | 45 Seconds | |
| Side Raises | 4×12 | 45 Seconds | |
| Reverse Flyes | 4×12 | 45 Seconds | |
| Triceps | Close Grip Bench | 4×12 | 45 Seconds |
| Week 5 & 6 | |||
| Chest | Bench Press | 4×12 | 45 Seconds |
| Deficit Push-Ups | 4×12 | 45 Seconds | |
| Flyes | 4×12 | 45 Seconds | |
| Shoulders | Presses | 4×12 | 45 Seconds |
| Front Raises | 4×12 | 45 Seconds | |
| Side Raises | 4×12 | 45 Seconds | |
| Reverse Flyes | 4×12 | 45 Seconds | |
| Triceps | Close Grip Bench | 4×12 | 45 Seconds |
Pull
| Muscle Group | Exercise | Reps | Rest |
| Week 1 & 2 | |||
| Back | Deadlift | 3×10 | 45 Seconds |
| Good Mornings | 3×10 | 45 Seconds | |
| Swings | 3×10 | 45 Seconds | |
| Rows | 3×10 | 45 Seconds | |
| Farmers Walks | 4×10 | 45 Seconds | |
| Biceps | Standard Curls | 3×10 | 45 Seconds |
| Week 3 & 4 | |||
| Back | Deadlift | 3×10 | 45 Seconds |
| Good Mornings | 3×10 | 45 Seconds | |
| Swings | 3×10 | 45 Seconds | |
| Rows | 3×10 | 45 Seconds | |
| Farmers Walks | 4×10 | 45 Seconds | |
| Biceps | Concentration Curl | 3×10 | 45 Seconds |
| Week 4 & 5 | |||
| Back | Deadlift | 3×10 | 45 Seconds |
| Good Mornings | 3×10 | 45 Seconds | |
| Swings | 3×10 | 45 Seconds | |
| Renegade Rows | 3×10 | 45 Seconds | |
| Farmers Walks | 4×10 | 45 Seconds | |
| Biceps | Concentration Curls | 3×10 | 45 Seconds |
Legs
| Muscle Group | Exercise | Reps | Rest |
| Week 1 & 2 | |||
| Legs | Lunges | 3×10 | 45 Seconds |
| Goblet Squats | 3×10 | 45 Seconds | |
| Calf Raises | 3×10 | 45 Seconds | |
| Kettlebell Step Ups | 4×12 | 45 Seconds | |
| Side Lunges | 3×10 | 45 Seconds | |
| Glute Bridges | 3×10 | 45 Seconds | |
| Week 3 & 4 | |||
| Legs | Lunges with Pass | 4×10 | 45 Seconds |
| Seated Calf Raises | 4×10 | 45 Seconds | |
| Split Squats | 4×10 | 45 Seconds | |
| Kettlebell Step Ups | 4×12 | 45 Seconds | |
| Side Lunges | 3×10 | 45 Seconds | |
| Glute Bridges | 3×10 | 45 Seconds | |
| Week 5 & 6 | |||
| Legs | Lunges With Pass | 4×12 | 45 Seconds |
| Seated Calf raises | 4×12 | 45 Seconds | |
| Split Squats | 4×12 | 45 Seconds | |
| Kettlebell Step Ups | 4×12 | 45 Seconds | |
| Side Lunges | 3×10 | 45 Seconds | |
| Turkish Getups | 2×5 | 45 Seconds |
Download the plan here:
For more exercises you can do with your kettlebell, check out the compound kettlebell workout we made for Metro too!
To see what’s out there, don’t forget to check out our awesome range of kettlebells here too.
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.
If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.
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