PlanByWeek

Kettlebell Workout Plan

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

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

Weeks 2–12 locked

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02Block 1, week 2: RPE 7.548 hard sets48 sets
03Block 1, week 3: RPE 850 hard sets50 sets
04Deload: 60% loads, fewer sets31 hard sets31 sets
05Block 2, week 1: RPE 752 hard sets52 sets
06Block 2, week 2: RPE 7.554 hard sets54 sets
07Block 2, week 3: RPE 857 hard sets57 sets
08Deload: 60% loads, fewer sets34 hard sets34 sets
09Block 3, week 1: RPE 759 hard sets59 sets
10Block 3, week 2: RPE 7.561 hard sets61 sets
11Block 3, week 3: RPE 864 hard sets64 sets
12Test week: rep-max check + deload38 hard sets38 sets

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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