PlanByWeek

Kettlebell Workout Plan

12 weeks·4 days / wk·full body·kettlebell

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Weeks
12
Sessions
48
Peak week
64 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Loads are set by RPE (reps in reserve): RPE 8 means two good reps left.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 746 hard sets46 sets

  1. Mon

    Oct 5

    Full body A

    48 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell goblet squat3 × 10RPE 7
    Kettlebell floor press3 × 10RPE 7
    Kettlebell gorilla row3 × 10RPE 7
    Kettlebell deadlift1 × 30 sRPE 7
    Kettlebell halo1 × 30 sRPE 7
    Turkish get-up1 × 30 sRPE 7

  2. Tue

    Oct 6

    Full body B

    48 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell swing3 × 10RPE 7
    Kettlebell press3 × 10RPE 7
    Pull-up3 × 10RPE 7
    Kettlebell reverse lunge1 × 30 sRPE 7
    Kettlebell curl1 × 30 sRPE 7
    Kettlebell windmill1 × 30 sRPE 7

  3. Thu

    Oct 8

    Full body C

    45 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Double kettlebell front squat3 × 10RPE 7
    Kettlebell floor press3 × 10RPE 7
    One-arm kettlebell row2 × 10RPE 7
    Kettlebell hip thrust1 × 30 sRPE 7
    Kettlebell overhead extension1 × 30 sRPE 7
    Kettlebell calf raise1 × 30 sRPE 7

  4. Fri

    Oct 9

    Full body A

    45 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell goblet squat3 × 10RPE 7
    Kettlebell floor press3 × 10RPE 7
    Kettlebell gorilla row2 × 10RPE 7
    Kettlebell deadlift1 × 30 sRPE 7
    Kettlebell halo1 × 30 sRPE 7
    Turkish get-up1 × 30 sRPE 7
02Block 1, week 2: RPE 7.548 hard sets48 sets
4 sessions

  1. Mon

    Oct 12

    Full body B

    48 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell swing3 × 12RPE 7.5
    Kettlebell press3 × 12RPE 7.5
    Pull-up3 × 10RPE 7
    Kettlebell reverse lunge1 × 30 sRPE 7
    Kettlebell curl1 × 30 sRPE 7
    Kettlebell windmill1 × 30 sRPE 7

  2. Tue

    Oct 13

    Full body C

    48 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Double kettlebell front squat3 × 10RPE 7
    Kettlebell floor press3 × 10RPE 7
    One-arm kettlebell row3 × 10RPE 7
    Kettlebell hip thrust1 × 30 sRPE 7
    Kettlebell overhead extension1 × 30 sRPE 7
    Kettlebell calf raise1 × 30 sRPE 7

  3. Thu

    Oct 15

    Full body A

    48 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell goblet squat3 × 12RPE 7.5
    Kettlebell floor press3 × 12RPE 7.5
    Kettlebell gorilla row3 × 10RPE 7
    Kettlebell deadlift1 × 30 sRPE 7
    Kettlebell halo1 × 30 sRPE 7
    Turkish get-up1 × 30 sRPE 7

  4. Fri

    Oct 16

    Full body B

    48 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell swing3 × 12RPE 7.5
    Kettlebell press3 × 12RPE 7.5
    Pull-up3 × 10RPE 7
    Kettlebell reverse lunge1 × 30 sRPE 7
    Kettlebell curl1 × 30 sRPE 7
    Kettlebell windmill1 × 30 sRPE 7
03Block 1, week 3: RPE 850 hard sets50 sets
4 sessions

  1. Mon

    Oct 19

    Full body C

    52 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Double kettlebell front squat3 × 10RPE 7
    Kettlebell floor press3 × 10RPE 7
    One-arm kettlebell row3 × 10RPE 7
    Kettlebell hip thrust2 × 30 sRPE 7
    Kettlebell overhead extension1 × 30 sRPE 7
    Kettlebell calf raise1 × 30 sRPE 7

  2. Tue

    Oct 20

    Full body A

    52 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell goblet squat3 × 15RPE 8
    Kettlebell floor press3 × 15RPE 8
    Kettlebell gorilla row3 × 10RPE 7
    Kettlebell deadlift2 × 30 sRPE 7
    Kettlebell halo1 × 30 sRPE 7
    Turkish get-up1 × 30 sRPE 7

  3. Thu

    Oct 22

    Full body B

    48 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell swing3 × 15RPE 8
    Kettlebell press3 × 15RPE 8
    Pull-up3 × 10RPE 7
    Kettlebell reverse lunge1 × 30 sRPE 7
    Kettlebell curl1 × 30 sRPE 7
    Kettlebell windmill1 × 30 sRPE 7

  4. Fri

    Oct 23

    Full body C

    48 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Double kettlebell front squat3 × 10RPE 7
    Kettlebell floor press3 × 10RPE 7
    One-arm kettlebell row3 × 10RPE 7
    Kettlebell hip thrust1 × 30 sRPE 7
    Kettlebell overhead extension1 × 30 sRPE 7
    Kettlebell calf raise1 × 30 sRPE 7
04Deload: 60% loads, fewer sets31 hard sets31 sets
4 sessions

  1. Mon

    Oct 26

    Full body A

    36 min
    ExerciseSets×RepsLoad
    Kettlebell goblet squat2 × 5RPE 6
    Kettlebell floor press2 × 5RPE 6
    Kettlebell gorilla row1 × 10RPE 6
    Kettlebell deadlift1 × 30 sRPE 6
    Kettlebell halo1 × 30 sRPE 6
    Turkish get-up1 × 30 sRPE 6

  2. Tue

    Oct 27

    Full body B

    36 min
    ExerciseSets×RepsLoad
    Kettlebell swing2 × 5RPE 6
    Kettlebell press2 × 5RPE 6
    Pull-up1 × 10RPE 6
    Kettlebell reverse lunge1 × 30 sRPE 6
    Kettlebell curl1 × 30 sRPE 6
    Kettlebell windmill1 × 30 sRPE 6

  3. Thu

    Oct 29

    Full body C

    32 min
    ExerciseSets×RepsLoad
    Double kettlebell front squat2 × 10RPE 6
    Kettlebell floor press1 × 10RPE 6
    One-arm kettlebell row1 × 10RPE 6
    Kettlebell hip thrust1 × 30 sRPE 6
    Kettlebell overhead extension1 × 30 sRPE 6
    Kettlebell calf raise1 × 30 sRPE 6

  4. Fri

    Oct 30

    Full body A

    36 min
    ExerciseSets×RepsLoad
    Kettlebell goblet squat2 × 5RPE 6
    Kettlebell floor press2 × 5RPE 6
    Kettlebell gorilla row1 × 10RPE 6
    Kettlebell deadlift1 × 30 sRPE 6
    Kettlebell halo1 × 30 sRPE 6
    Turkish get-up1 × 30 sRPE 6
05Block 2, week 1: RPE 752 hard sets52 sets
4 sessions

  1. Mon

    Nov 2

    Full body B

    52 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell swing3 × 10RPE 7.25
    Kettlebell press3 × 10RPE 7.25
    Pull-up3 × 10RPE 7
    Kettlebell reverse lunge2 × 30 sRPE 7
    Kettlebell curl1 × 30 sRPE 7
    Kettlebell windmill1 × 30 sRPE 7

  2. Tue

    Nov 3

    Full body C

    52 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Double kettlebell front squat3 × 10RPE 7
    Kettlebell floor press3 × 10RPE 7
    One-arm kettlebell row3 × 10RPE 7
    Kettlebell hip thrust2 × 30 sRPE 7
    Kettlebell overhead extension1 × 30 sRPE 7
    Kettlebell calf raise1 × 30 sRPE 7

  3. Thu

    Nov 5

    Full body A

    52 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell goblet squat3 × 10RPE 7.25
    Kettlebell floor press3 × 10RPE 7.25
    Kettlebell gorilla row3 × 10RPE 7
    Kettlebell deadlift2 × 30 sRPE 7
    Kettlebell halo1 × 30 sRPE 7
    Turkish get-up1 × 30 sRPE 7

  4. Fri

    Nov 6

    Full body B

    52 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell swing3 × 10RPE 7.25
    Kettlebell press3 × 10RPE 7.25
    Pull-up3 × 10RPE 7
    Kettlebell reverse lunge2 × 30 sRPE 7
    Kettlebell curl1 × 30 sRPE 7
    Kettlebell windmill1 × 30 sRPE 7
06Block 2, week 2: RPE 7.554 hard sets54 sets
4 sessions

  1. Mon

    Nov 9

    Full body C

    55 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Double kettlebell front squat3 × 10RPE 7
    Kettlebell floor press3 × 10RPE 7
    One-arm kettlebell row3 × 10RPE 7
    Kettlebell hip thrust2 × 30 sRPE 7
    Kettlebell overhead extension2 × 30 sRPE 7
    Kettlebell calf raise1 × 30 sRPE 7

  2. Tue

    Nov 10

    Full body A

    55 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell goblet squat3 × 12RPE 7.75
    Kettlebell floor press3 × 12RPE 7.75
    Kettlebell gorilla row3 × 10RPE 7
    Kettlebell deadlift2 × 30 sRPE 7
    Kettlebell halo2 × 30 sRPE 7
    Turkish get-up1 × 30 sRPE 7

  3. Thu

    Nov 12

    Full body B

    52 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell swing3 × 12RPE 7.75
    Kettlebell press3 × 12RPE 7.75
    Pull-up3 × 10RPE 7
    Kettlebell reverse lunge2 × 30 sRPE 7
    Kettlebell curl1 × 30 sRPE 7
    Kettlebell windmill1 × 30 sRPE 7

  4. Fri

    Nov 13

    Full body C

    52 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Double kettlebell front squat3 × 10RPE 7
    Kettlebell floor press3 × 10RPE 7
    One-arm kettlebell row3 × 10RPE 7
    Kettlebell hip thrust2 × 30 sRPE 7
    Kettlebell overhead extension1 × 30 sRPE 7
    Kettlebell calf raise1 × 30 sRPE 7
07Block 2, week 3: RPE 857 hard sets57 sets
4 sessions

  1. Mon

    Nov 16

    Full body A

    58 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell goblet squat3 × 15RPE 8.25
    Kettlebell floor press3 × 15RPE 8.25
    Kettlebell gorilla row3 × 10RPE 7
    Kettlebell deadlift2 × 30 sRPE 7
    Kettlebell halo2 × 30 sRPE 7
    Turkish get-up2 × 30 sRPE 7

  2. Tue

    Nov 17

    Full body B

    55 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell swing3 × 15RPE 8.25
    Kettlebell press3 × 15RPE 8.25
    Pull-up3 × 10RPE 7
    Kettlebell reverse lunge2 × 30 sRPE 7
    Kettlebell curl2 × 30 sRPE 7
    Kettlebell windmill1 × 30 sRPE 7

  3. Thu

    Nov 19

    Full body C

    55 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Double kettlebell front squat3 × 10RPE 7
    Kettlebell floor press3 × 10RPE 7
    One-arm kettlebell row3 × 10RPE 7
    Kettlebell hip thrust2 × 30 sRPE 7
    Kettlebell overhead extension2 × 30 sRPE 7
    Kettlebell calf raise1 × 30 sRPE 7

  4. Fri

    Nov 20

    Full body A

    55 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell goblet squat3 × 15RPE 8.25
    Kettlebell floor press3 × 15RPE 8.25
    Kettlebell gorilla row3 × 10RPE 7
    Kettlebell deadlift2 × 30 sRPE 7
    Kettlebell halo2 × 30 sRPE 7
    Turkish get-up1 × 30 sRPE 7
08Deload: 60% loads, fewer sets34 hard sets34 sets
4 sessions

  1. Mon

    Nov 23

    Full body B

    39 min
    ExerciseSets×RepsLoad
    Kettlebell swing3 × 5RPE 6
    Kettlebell press2 × 5RPE 6
    Pull-up1 × 10RPE 6
    Kettlebell reverse lunge1 × 30 sRPE 6
    Kettlebell curl1 × 30 sRPE 6
    Kettlebell windmill1 × 30 sRPE 6

  2. Tue

    Nov 24

    Full body C

    39 min
    ExerciseSets×RepsLoad
    Double kettlebell front squat2 × 10RPE 6
    Kettlebell floor press2 × 10RPE 6
    One-arm kettlebell row2 × 10RPE 6
    Kettlebell hip thrust1 × 30 sRPE 6
    Kettlebell overhead extension1 × 30 sRPE 6
    Kettlebell calf raise1 × 30 sRPE 6

  3. Thu

    Nov 26

    Full body A

    36 min
    ExerciseSets×RepsLoad
    Kettlebell goblet squat2 × 5RPE 6
    Kettlebell floor press2 × 5RPE 6
    Kettlebell gorilla row1 × 10RPE 6
    Kettlebell deadlift1 × 30 sRPE 6
    Kettlebell halo1 × 30 sRPE 6
    Turkish get-up1 × 30 sRPE 6

  4. Fri

    Nov 27

    Full body B

    36 min
    ExerciseSets×RepsLoad
    Kettlebell swing2 × 5RPE 6
    Kettlebell press2 × 5RPE 6
    Pull-up1 × 10RPE 6
    Kettlebell reverse lunge1 × 30 sRPE 6
    Kettlebell curl1 × 30 sRPE 6
    Kettlebell windmill1 × 30 sRPE 6
09Block 3, week 1: RPE 759 hard sets59 sets
4 sessions

  1. Mon

    Nov 30

    Full body C

    58 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Double kettlebell front squat3 × 10RPE 7
    Kettlebell floor press3 × 10RPE 7
    One-arm kettlebell row3 × 10RPE 7
    Kettlebell hip thrust2 × 30 sRPE 7
    Kettlebell overhead extension2 × 30 sRPE 7
    Kettlebell calf raise2 × 30 sRPE 7

  2. Tue

    Dec 1

    Full body A

    58 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell goblet squat3 × 10RPE 7.5
    Kettlebell floor press3 × 10RPE 7.5
    Kettlebell gorilla row3 × 10RPE 7
    Kettlebell deadlift2 × 30 sRPE 7
    Kettlebell halo2 × 30 sRPE 7
    Turkish get-up2 × 30 sRPE 7

  3. Thu

    Dec 3

    Full body B

    58 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell swing3 × 10RPE 7.5
    Kettlebell press3 × 10RPE 7.5
    Pull-up3 × 10RPE 7
    Kettlebell reverse lunge2 × 30 sRPE 7
    Kettlebell curl2 × 30 sRPE 7
    Kettlebell windmill2 × 30 sRPE 7

  4. Fri

    Dec 4

    Full body C

    55 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Double kettlebell front squat3 × 10RPE 7
    Kettlebell floor press3 × 10RPE 7
    One-arm kettlebell row3 × 10RPE 7
    Kettlebell hip thrust2 × 30 sRPE 7
    Kettlebell overhead extension2 × 30 sRPE 7
    Kettlebell calf raise1 × 30 sRPE 7
10Block 3, week 2: RPE 7.561 hard sets61 sets
4 sessions

  1. Mon

    Dec 7

    Full body A

    61 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell goblet squat4 × 12RPE 8
    Kettlebell floor press3 × 12RPE 8
    Kettlebell gorilla row3 × 10RPE 7
    Kettlebell deadlift2 × 30 sRPE 7
    Kettlebell halo2 × 30 sRPE 7
    Turkish get-up2 × 30 sRPE 7

  2. Tue

    Dec 8

    Full body B

    58 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell swing3 × 12RPE 8
    Kettlebell press3 × 12RPE 8
    Pull-up3 × 10RPE 7
    Kettlebell reverse lunge2 × 30 sRPE 7
    Kettlebell curl2 × 30 sRPE 7
    Kettlebell windmill2 × 30 sRPE 7

  3. Thu

    Dec 10

    Full body C

    58 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Double kettlebell front squat3 × 10RPE 7
    Kettlebell floor press3 × 10RPE 7
    One-arm kettlebell row3 × 10RPE 7
    Kettlebell hip thrust2 × 30 sRPE 7
    Kettlebell overhead extension2 × 30 sRPE 7
    Kettlebell calf raise2 × 30 sRPE 7

  4. Fri

    Dec 11

    Full body A

    58 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell goblet squat3 × 12RPE 8
    Kettlebell floor press3 × 12RPE 8
    Kettlebell gorilla row3 × 10RPE 7
    Kettlebell deadlift2 × 30 sRPE 7
    Kettlebell halo2 × 30 sRPE 7
    Turkish get-up2 × 30 sRPE 7
11Block 3, week 3: RPE 864 hard sets64 sets
4 sessions

  1. Mon

    Dec 14

    Full body B

    61 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell swing4 × 15RPE 8.5
    Kettlebell press3 × 15RPE 8.5
    Pull-up3 × 10RPE 7
    Kettlebell reverse lunge2 × 30 sRPE 7
    Kettlebell curl2 × 30 sRPE 7
    Kettlebell windmill2 × 30 sRPE 7

  2. Tue

    Dec 15

    Full body C

    61 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Double kettlebell front squat4 × 10RPE 7
    Kettlebell floor press3 × 10RPE 7
    One-arm kettlebell row3 × 10RPE 7
    Kettlebell hip thrust2 × 30 sRPE 7
    Kettlebell overhead extension2 × 30 sRPE 7
    Kettlebell calf raise2 × 30 sRPE 7

  3. Thu

    Dec 17

    Full body A

    61 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell goblet squat4 × 15RPE 8.5
    Kettlebell floor press3 × 15RPE 8.5
    Kettlebell gorilla row3 × 10RPE 7
    Kettlebell deadlift2 × 30 sRPE 7
    Kettlebell halo2 × 30 sRPE 7
    Turkish get-up2 × 30 sRPE 7

  4. Fri

    Dec 18

    Full body B

    61 min
    • EMOM 12: 10 swings + 5 goblet squats
    ExerciseSets×RepsLoad
    Kettlebell swing4 × 15RPE 8.5
    Kettlebell press3 × 15RPE 8.5
    Pull-up3 × 10RPE 7
    Kettlebell reverse lunge2 × 30 sRPE 7
    Kettlebell curl2 × 30 sRPE 7
    Kettlebell windmill2 × 30 sRPE 7
12Test week: rep-max check + deload38 hard sets38 sets
4 sessions

  1. Mon

    Dec 21

    Full body C

    42 min
    ExerciseSets×RepsLoad
    Double kettlebell front squat2 × 10RPE 7
    Kettlebell floor press2 × 10RPE 7
    One-arm kettlebell row2 × 10RPE 7
    Kettlebell hip thrust2 × 30 sRPE 7
    Kettlebell overhead extension1 × 30 sRPE 7
    Kettlebell calf raise1 × 30 sRPE 7

  2. Tue

    Dec 22

    Full body A

    42 min
    ExerciseSets×RepsLoad
    Kettlebell goblet squat3 × AMRAP1 set to RPE 9
    Kettlebell floor press3 × AMRAP1 set to RPE 9
    Kettlebell gorilla row1 × 10RPE 7
    Kettlebell deadlift1 × 30 sRPE 7
    Kettlebell halo1 × 30 sRPE 7
    Turkish get-up1 × 30 sRPE 7

  3. Thu

    Dec 24

    Full body B

    39 min
    ExerciseSets×RepsLoad
    Kettlebell swing3 × AMRAP1 set to RPE 9
    Kettlebell press2 × AMRAP1 set to RPE 9
    Pull-up1 × 10RPE 7
    Kettlebell reverse lunge1 × 30 sRPE 7
    Kettlebell curl1 × 30 sRPE 7
    Kettlebell windmill1 × 30 sRPE 7

  4. Fri

    Dec 25

    Full body C

    39 min
    ExerciseSets×RepsLoad
    Double kettlebell front squat2 × 10RPE 7
    Kettlebell floor press2 × 10RPE 7
    One-arm kettlebell row2 × 10RPE 7
    Kettlebell hip thrust1 × 30 sRPE 7
    Kettlebell overhead extension1 × 30 sRPE 7
    Kettlebell calf raise1 × 30 sRPE 7

The numbers

About this plan

This kettlebell workout plan is a 4-day full body split for conditioning, 12 weeks long, built from 3 rotating sessions. volume: 46 sets in week 1, 54 sets in week 6, 64 at the week-11 peak.

Full body A opens week 1 with Kettlebell goblet squat 3 × 10, then Kettlebell floor press 3 × 10, of 46 sets that week. Main lifts run 10/12/15-rep waves across 12 weeks and 17 kettlebell exercises. With kettlebell only, RPE sets the load across all 594 sets. Sessions close with emom 12: 10 swings + 5 goblet squats, 4 times a week.

Week 12 is a rep-max check at 38 sets, after kettlebell deloads in weeks 4 and 8.

4 sessions and 46 sets make up week 1, with Full body A the longest at 12 sets. Loading weeks average 48, 54 and 61 sets block by block.

Weeks 1–4 run 46, 48, 50 and 31 sets. The last four weeks run 59, 61, 64 and 38 sets. Between 0 and 3 key sessions sit in each week — 26 in total.

Questions

FAQ

How many sets a week is the kettlebell workout plan?

From 46 to 64 hard kettlebell sets a week; 594 over 12 weeks.

How is the kettlebell workout plan laid out?

4 sessions from 3 templates, 4 in week 1 with 46 kettlebell sets.

Do I need a gym for the kettlebell workout plan?

No — kettlebell covers all 17 exercises and 594 sets.

When are the deload weeks in the kettlebell workout plan?

Week 4 (31 sets) and week 8 (34 sets), before the next kettlebell block starts heavier.

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