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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!
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!
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:
Now that you have some basic training principles down, let’s get to the workout!
Warm-up (5-10 minutes):
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):
Warm-up (5-10 minutes):
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):
Warm-up (5-10 minutes):
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):
Warm-up (5-10 minutes):
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):
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!
Related: 3-Day Kettlebell Workout Plan
Need help with exercise technique? Master kettlebell exercises with our Kettlebell Training Guide!
At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey. Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise. Our goal is to be your primary resource for all fitness inquiries, guiding you toward a stronger and healthier life. Sign up to stay up-to-date!
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Tyler DiGiovanni
Author