# Kettlebell Foundations – Split Days (Upper/Lower/Push/Pull/Legs) > A beginner kettlebell program with dedicated Upper, Lower, Push, Pull, and Legs days. Provides focus-specific exercise pools for the supplement engine. Goal: General Fitness · Level: Beginner · Equipment: Kettlebell, Bodyweight · 5 days/week · ~45 min/session · 8 weeks Interactive version (free): https://stay-active.app/templates/gf-kettlebells-beginner-split ## Overview Kettlebell Foundations – Split Days introduces beginners to one of the most versatile and effective training tools available. Unlike dumbbells, a kettlebell's offset centre of gravity challenges your grip, wrist, and core stability on every rep — making it a uniquely demanding training implement even at light loads. If you have a few months of exercise experience and access to one or two kettlebells, this five-day split will help you build real strength while learning the foundational movements of kettlebell training. The programme is built around five focused weekly sessions. Upper day covers chest and shoulder pressing with the Kettlebell Overhead Press and Floor Press. Lower day lays the groundwork for hip-hinge strength with Goblet Squats and Kettlebell Deadlifts. Push day increases pressing volume and tricep work using Push-Ups and Diamond Push-Ups. Pull day develops the back and biceps through the Kettlebell Row and Bicep Curls. The second Legs day introduces one of kettlebell training's signature movements — the Kettlebell Swing — alongside Reverse Lunges and Single-Leg Hip Thrusts to build posterior chain power. Kettlebell training develops what sports scientists call ballistic strength — the ability to generate force quickly — alongside traditional slow-grind strength. The Kettlebell Swing in particular is one of the most effective posterior chain exercises in existence, training the glutes, hamstrings, and lower back through powerful hip extension in a way few other exercises match. This plan teaches you the swing safely before loading it heavily. After eight weeks on this plan you will have mastered the foundational kettlebell movements, developed noticeably stronger glutes and shoulders, and built the grip strength that carries over to almost every other athletic activity. Most beginners also see significant improvements in hip mobility from the daily hip-hinge practice. This template suits beginners with some prior exercise experience who want to learn kettlebell training properly. Complete beginners may want to start with the bodyweight beginner split first. Advanced lifters will need heavier kettlebells or more volume to continue progressing after this block. ## The Program ### Day 1 – Upper — Upper - **Floor Press** — 3 sets × 10-12 reps, rest 90s - **Kettlebell Row** — 3 sets × 12 per side, rest 90s - **Kettlebell Overhead Press** — 3 sets × 8-10 per side, rest 90s - **Dumbbell Halos** — 3 sets × 8 per side, rest 60s - **Plank** — 2 sets × 25s, rest 45s ### Day 2 – Lower — Lower - **Goblet Squat** — 3 sets × 12-15 reps, rest 90s - **Kettlebell Deadlift** — 3 sets × 12 reps, rest 90s - **Glute Bridge** — 3 sets × 15 reps, rest 60s - **Reverse Lunge** — 3 sets × 10 per side, rest 90s - **Bird Dog** — 2 sets × 8 per side, rest 45s ### Day 3 – Push — Push - **Floor Press** — 3 sets × 10-12 reps, rest 90s - **Kettlebell Overhead Press** — 3 sets × 8-10 per side, rest 90s - **Push-Up** — 3 sets × 10-12 reps, rest 90s - **Dumbbell Halos** — 3 sets × 8 per side, rest 60s - **Plank** — 2 sets × 25s, rest 45s ### Day 4 – Pull — Pull - **Kettlebell Row** — 3 sets × 12 per side, rest 90s - **Kettlebell Swing** — 3 sets × 10-12 reps, rest 90s - **Superman** — 3 sets × 12 reps, rest 45s - **Bicep Curls** — 3 sets × 12 reps, rest 60s - **Dead Bug** — 2 sets × 8 per side, rest 45s ### Day 5 – Legs — Legs - **Goblet Squat** — 3 sets × 15 reps, rest 90s - **Kettlebell Deadlift** — 3 sets × 12 reps, rest 90s - **Kettlebell Swing** — 3 sets × 12 reps, rest 90s - **Reverse Lunge** — 3 sets × 10 per side, rest 90s - **Glute Bridge** — 3 sets × 15 reps, rest 60s ## FAQ ### How many days a week do I need to train on this plan? Five training days per week with two rest days. Sessions are typically 45–55 minutes. You can arrange your rest days however you prefer — many people train Monday through Friday and rest over the weekend, but mid-week rest days are equally valid. ### What size kettlebell do I need? Most beginners need at least two kettlebells: a lighter one (8–12 kg for women, 12–16 kg for men) for pressing and isolation exercises like Bicep Curls and Overhead Press, and a heavier one (12–16 kg for women, 16–24 kg for men) for hip-hinge movements like the Kettlebell Deadlift and Swing. If budget only allows one, start with a medium weight and adjust exercise difficulty by changing rep ranges. ### How do I progress on this programme? Increase the weight of your kettlebell once you can complete all sets at the top of the rep range with clean form and without excessive fatigue. Kettlebells typically jump by 4 kg increments, so when you are ready to progress, spend extra time on conditioning and form before moving up. For the Kettlebell Swing, focus on improving the power and snap of each rep before adding load. ### What results can I expect after eight weeks? After eight weeks expect noticeably stronger glutes, shoulders, and upper back. The Kettlebell Swing in particular produces rapid posterior chain development that most beginners see within four to six weeks. Grip strength, which improves naturally from handling a kettlebell daily, also has wide carry-over to everyday activities. Most beginners are surprised by how much their posture improves from consistent row and overhead press work. ### Is kettlebell training safe for beginners? Yes, when the movements are learned correctly. The most important movement to master first is the hip hinge — the foundation of the Kettlebell Deadlift and Swing. Spend your first week practising the hinge pattern with no weight before adding load. Watch a short instructional video on each exercise before your first session, and prioritise form over weight throughout this programme. ### Can I learn the Kettlebell Swing on my own or do I need a coach? Most people can learn the swing safely on their own with a good instructional video and a light starting weight. Begin with the Kettlebell Deadlift for two to three sessions before attempting the swing — it teaches the same hip hinge pattern in a slower, more controlled way. When you start swinging, begin with a light bell and focus on the explosive hip snap rather than using your arms to lift the bell. If you feel it in your lower back rather than your glutes, stop and revisit the hinge pattern. ## Safety notes Learn the hip hinge pattern before loading the swing or deadlift. Start with a light kettlebell.