4-Day Kettlebell Workout Plan

Written by Tyler DiGiovanni | BSBM

FACT CHECKED

Updated On: August 10, 2024 Comments

Are you looking to add a dynamic and effective workout routine to your fitness regimen? Look no further than our 4-day kettlebell workout plan!

Take Your Fitness To The Next Level

Workout Programs Training Sessions Diet Plans

Kettlebells are a versatile and powerful tool that can help you build strength, improve cardiovascular fitness, and enhance flexibility—all in one compact piece of equipment.

Whether you're a seasoned fitness enthusiast or just starting your journey, this program is designed to challenge you and get you sweating. We've created an effective four-day split that will hit your entire body twice a week. Grab your kettlebell, and let's get started on the path to a stronger, fitter you!

Things to know before starting

Starting a kettlebell workout journey can be incredibly rewarding, offering several benefits, such as improved strength, endurance, and flexibility. However, before you dive in, here are some tips for success:

1. Understanding the Basics:

Form and Technique: Proper form is crucial to avoid injury and maximize effectiveness. Focus on mastering the basic movements before advancing to more complex exercises.
Grip: The way you hold the kettlebell can impact your workout. Ensure a firm grip but avoid holding it too tightly, which can cause unnecessary strain on your wrists and forearms.

2. Choosing the Right Weight:

Start Light: If you're new to kettlebells, begin with a lighter weight to build your confidence and technique. For most beginners, a 10-15 lb kettlebell for women and a 15-25 lb kettlebell for men is a good starting point.
Progress Gradually: As you become more comfortable and your strength increases, gradually move to heavier weights. It's essential to challenge yourself, but not at the expense of proper form.

3. Warm-Up and Cool Down:

Dynamic Warm-Up: Engage in a dynamic warm-up to prepare your muscles and joints for the workout. This can include exercises like leg swings, arm circles, and hip openers.
Cool Down: Post-workout stretching is vital for recovery. Focus on stretching the muscles you worked during the session, particularly your hips, hamstrings, and shoulders.

4. Focus on Core Engagement:

Core Stability: Many kettlebell exercises require a strong core for stability. Engage your core muscles throughout your workout to maintain balance and protect your lower back.
Breathing: Proper breathing techniques can enhance your performance. Exhale during the exertion phase of the exercise (swinging the kettlebell up) and inhale during the relaxation phase (lowering it back down).

5. Listening to Your Body:

Avoid Overtraining: It's easy to get excited and push too hard, especially when starting. Pay attention to your body’s signals and avoid overtraining. It’s normal to be fatigued after a workout, but you shouldn’t feel like you never recover in between sessions.
Rest and Recovery: Incorporate rest days into your routine to allow your muscles to recover and grow. Adequate sleep and nutrition also play significant roles in your overall progress.

The 4-Day KB Workout Routine

Now that you have some basic training principles down, let’s get to the workout!

4 day kettlebell routine

Day 1: Lower Body & Core

Warm-up (5-10 minutes):

Jumping jacks
Bodyweight squats
Hip circles

Workout:

Exercise	Sets	Reps	Rest (per set)
Goblet Squats	3	12 reps	60 seconds
Kettlebell Deadlifts	3	12 reps	60 seconds
Lunges	3	10 reps per leg	60 seconds
Kettlebell Swings	3	15 reps	60 seconds
Russian Twists	3	20 reps (10 each side)	60 seconds
Plank	3	30 seconds	60 seconds

Cool Down (5-10 minutes):

Stretching
Make sure to adequately stretch your hamstrings and hip flexors

Day 2: Upper Body

Warm-up (5-10 minutes):

Arm circles
Shoulder shrugs
Light jogging in place

Workout:

Exercise	Sets	Reps	Rest (per set)
Kettlebell Press (Single Arm)	3	10 reps per arm	60 seconds
Bent Over Rows	3	12 reps per arm	60 seconds
Kettlebell Floor Press	3	12 reps	60 seconds
Kettlebell Upright Rows	3	12 reps	60 seconds
Tricep Extensions (Single Arm)	3	12 reps per arm	60 seconds
Bicep Curls	3	15 reps	60 seconds

Cool Down (5-10 minutes):

Stretching

Day 3: Cardio & Core

Warm-up (5-10 minutes):

High knees
Butt kicks
Torso twists

Workout:

Exercise	Sets	Reps	Rest (per set)
Kettlebell Swings	3	20 reps	60 seconds
Kettlebell High Pulls	3	15 reps	60 seconds
Mountain Climbers	3	30 seconds	60 seconds
Kettlebell Windmills	3	10 reps per side	60 seconds
Sit-ups with Kettlebell	3	15 reps	60 seconds
Leg Raises	3	15 reps	60 seconds

Cool Down (5-10 minutes):

Stretching
Hip flexor stretch
Lower back stretch

Day 4: Full Body

Warm-up (5-10 minutes):

Jump rope
Dynamic stretches
Arm swings

Workout:

Exercise	Sets	Reps	Rest (per set)
Kettlebell Clean and Press	3	10 reps per side	60 seconds
Goblet Squat to Press	3	12 reps	60 seconds
Kettlebell Snatch (Single Arm)	3	10 reps per arm	60 seconds
Kettlebell Turkish Get-up	3	5 reps per side	60 seconds
Kettlebell Figure 8s	3	15 reps	60 seconds
Russian Twists	3	20 reps (10 each side)	60 seconds

Cool Down (5-10 minutes):

Stretching
Full body stretch
Deep breathing exercises

Wrap-Up

There you have it, a 4-day kettlebell split that hits your entire body. Whether you're aiming for increased muscle tone, improved cardiovascular health, or better athletic performance, this program has laid a solid foundation for your fitness journey. Stay committed, stay strong, and continue to challenge yourself with new goals. Your dedication today sets the stage for a healthier, stronger tomorrow. Keep swinging and growing!

Need help with exercise technique? Master kettlebell exercises with our Kettlebell Training Guide!

kettlebell workout plan