3 days · 45 min
Kettlebell workout plan
One or two kettlebells, three sessions a week, full-body strength and conditioning. No rack, no bench, no gym membership required.
Get this plan built around meKettlebells cover every movement pattern a program needs: the swing and deadlift for the hinge, the goblet squat and lunge for the legs, presses and rows for the upper body, and carries for the trunk. Because the swing doubles as conditioning, a short session does the work of two.
The three-day week below is generated by the same engine that writes your plan after the Athlete Assessment, with equipment limited to kettlebells and bodyweight. Your time cap and limitations change the exercises; the structure stays.
Who it's for
- Home training with one or two kettlebells
- People short on time who want strength and conditioning together
- Athletes who want hip power without a barbell
How the block progresses
The exercises barely change across the 4 weeks. What changes is the load, the rep target and the volume — one variable at a time, so you always know what moved.
Week 1: Set the baseline
Pick a bell you can swing for 15 crisp reps and press for 8. Stop every set with two reps left and log what you used.
Week 2: Add reps
Add one or two reps per set on every exercise. If a set breaks down, keep last week's reps and tighten the form instead.
Week 3: Peak week
Add a set to swings and goblet squats, or move up a bell on the lifts that hit the top of the range last week.
Week 4: Deload, then repeat
Drop one set from everything and keep the bell the same. Start the next block with the heavier bell where you earned it.
The full 4-week block, week by week
Every session of every week, straight out of the live program engine for a 3-day, 45-minute setup — sets, reps, rest and the cue that matters.
Week 1 — Set the baseline
Pick a bell you can swing for 15 crisp reps and press for 8. Stop every set with two reps left and log what you used.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Goblet Squat4 × 5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Romanian Deadlift3 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Push-Up4 × 5
Body is one line from ear to heel. Full lockout at the top. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Incline Push-Up3 × 8-10
Hands on a bench or box. Same line, easier angle, same quality of rep. · 90s rest
- Single-Arm Dumbbell Row3 × 8-10
Ribcage still, shoulder blade moves first. No twisting to finish the rep. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Day 3: Full Body
Total body strength · 45 min
- Goblet Squat4 × 5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Push-Up3 × 8-10
Body is one line from ear to heel. Full lockout at the top. · 90s rest
- Romanian Deadlift3 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Week 2 — Add reps
Add one or two reps per set on every exercise. If a set breaks down, keep last week's reps and tighten the form instead.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Goblet Squat4 × 5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Romanian Deadlift3 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Push-Up4 × 5
Body is one line from ear to heel. Full lockout at the top. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Incline Push-Up3 × 8-10
Hands on a bench or box. Same line, easier angle, same quality of rep. · 90s rest
- Single-Arm Dumbbell Row3 × 8-10
Ribcage still, shoulder blade moves first. No twisting to finish the rep. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Day 3: Full Body
Total body strength · 45 min
- Goblet Squat4 × 5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Push-Up3 × 8-10
Body is one line from ear to heel. Full lockout at the top. · 90s rest
- Romanian Deadlift3 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Week 3 — Peak week
Add a set to swings and goblet squats, or move up a bell on the lifts that hit the top of the range last week.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Goblet Squat4 × 3-5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Romanian Deadlift3 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Push-Up4 × 3-5
Body is one line from ear to heel. Full lockout at the top. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Incline Push-Up3 × 8-10
Hands on a bench or box. Same line, easier angle, same quality of rep. · 90s rest
- Single-Arm Dumbbell Row3 × 8-10
Ribcage still, shoulder blade moves first. No twisting to finish the rep. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Day 3: Full Body
Total body strength · 45 min
- Goblet Squat4 × 3-5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Push-Up3 × 8-10
Body is one line from ear to heel. Full lockout at the top. · 90s rest
- Romanian Deadlift3 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Week 4 — Deload, then repeat
Drop one set from everything and keep the bell the same. Start the next block with the heavier bell where you earned it.
Day 1: Lower Strength (Deload)
Squat, hinge, single leg · 45 min
- Goblet Squat3 × 5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Romanian Deadlift2 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Rear-Foot Elevated Split Squat2 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 2: Upper Strength (Deload)
Press, pull, torso · 45 min
- Push-Up3 × 5
Body is one line from ear to heel. Full lockout at the top. · 150s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Incline Push-Up2 × 8-10
Hands on a bench or box. Same line, easier angle, same quality of rep. · 90s rest
- Single-Arm Dumbbell Row2 × 8-10
Ribcage still, shoulder blade moves first. No twisting to finish the rep. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Day 3: Full Body (Deload)
Total body strength · 45 min
- Goblet Squat3 × 5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Push-Up2 × 8-10
Body is one line from ear to heel. Full lockout at the top. · 90s rest
- Romanian Deadlift2 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Key exercises in this plan
Every lift week one uses, with the coaching cue and the swaps we allow when equipment or a cranky joint gets in the way.
Goblet Squat
squat · dumbbells, kettlebell
Elbows inside the knees at the bottom. Own a two-count pause before you stand.
Appears in: Day 1: Lower Strength, Day 3: Full Body
Swap for: Tempo Bodyweight Squat, Rear-Foot Elevated Split Squat
Romanian Deadlift
hinge · dumbbells, barbell, kettlebell
Push the hips back until you feel the hamstrings, not until the back rounds.
Appears in: Day 1: Lower Strength, Day 3: Full Body
Swap for: Trap Bar / Conventional Deadlift, Hip Thrust, Single-Leg RDL
Rear-Foot Elevated Split Squat
lunge · bodyweight, dumbbells, kettlebell
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on.
Appears in: Day 1: Lower Strength
Swap for: Reverse Lunge, Loaded Step-Up
Dead Bug
core · bodyweight
Low back stays flat on the floor the entire set. Exhale as you extend.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Full Body
Swap for: Front Plank, Pallof Press
Loaded Carry Medley
carry · dumbbells, kettlebell
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Full Body
Swap for: Bike / Rower Intervals, Kettlebell Swing
Hip Mobility Flow
mobility · bodyweight
90/90 to half-kneeling to a deep lunge. Breathe at every position.
Appears in: Day 1: Lower Strength
Swap for: Dead Bug
Push-Up
push · bodyweight, bands
Body is one line from ear to heel. Full lockout at the top.
Appears in: Day 2: Upper Strength, Day 3: Full Body
Swap for: Dumbbell Bench Press, Incline Push-Up
Pull-Up / Assisted Pull-Up
pull · bodyweight, bands, machines
Start from a dead hang, lead with the chest, control the way down.
Appears in: Day 2: Upper Strength, Day 3: Full Body
Swap for: Lat Pulldown, Single-Arm Dumbbell Row
Incline Push-Up
push · bodyweight
Hands on a bench or box. Same line, easier angle, same quality of rep.
Appears in: Day 2: Upper Strength
Swap for: Push-Up, Dumbbell Bench Press
Single-Arm Dumbbell Row
pull · dumbbells, kettlebell
Ribcage still, shoulder blade moves first. No twisting to finish the rep.
Appears in: Day 2: Upper Strength
Swap for: Barbell Row, Band Row
How to swap an exercise
Missing kit, a busy rack or a joint that argues with a lift are all fine reasons to substitute. These four rules keep the block intact when you do.
Swap the pattern, not the day
Replace a swing with a deadlift or hip thrust, a press with a push-up. Keep each session's balance of hinge, squat, push and pull.
One bell? Go single-arm
With only one kettlebell, run presses, rows and lunges one side at a time. Harder for the trunk, same training effect.
Keep swaps for the whole block
Stay with a substitute for all four weeks so progress is measured on the same movement.
Build your own version
Change the goal, schedule, session length or equipment and week one rebuilds instantly — this is the same engine that writes your full program.
Lower Strength
- Goblet Squat4 × 5
- Romanian Deadlift3 × 8-10
- Rear-Foot Elevated Split Squat3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Upper Strength
- Push-Up4 × 5
- Pull-Up / Assisted Pull-Up3 × 8-10
- Incline Push-Up3 × 8-10
- Single-Arm Dumbbell Row3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
Full Body
- Goblet Squat4 × 5
- Push-Up3 × 8-10
- Romanian Deadlift3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
Week 2 and beyond
Lower Strength
6 lifts · progressive overload from Week 1
Upper Strength
6 lifts · progressive overload from Week 1
Week 1 is free. The other 3 weeks — every session, set and rest cue — unlock with Pro Monthly.
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How to run it
Heavy hinge, then everything else
Swings and deadlifts go first while you are fresh. Poor swing technique under fatigue is where kettlebell programs go wrong.
Progress reps before weight
Kettlebells jump in 4 kg steps, which is a big percentage. Climb to the top of the rep range with clean form before moving to the next bell.