An intermediate 4-day kettlebell program pairing chest & triceps, back & biceps, shoulders & core, and legs & glutes. Combines strength and stability for functional full-body development.
Kettlebells demand stability alongside strength — this 4-day muscle-pairing split turns that demand into a training advantage.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Floor Press | 4 × 8-12 | 90s |
| Push-Up | 4 × 8-12 | 90s |
| Diamond Push-Up | 3 × 10-12 | 60s |
| Decline Push-Up | 3 × 12-15 | 60s |
| Plank | 3 × 30s | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Kettlebell Row | 4 × 8-12 | 90s |
| Kettlebell Deadlift | 4 × 10-12 | 90s |
| Bicep Curls | 3 × 12-15 | 60s |
| Hammer Curl | 3 × 12-15 | 60s |
| Superman | 3 × 12-15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Kettlebell Overhead Press | 4 × 8-12 | 90s |
| Dumbbell Halos | 3 × 12-15 | 60s |
| Banded Reverse Fly | 3 × 12-15 | 60s |
| Side Plank | 3 × 30s | 45s |
| Dead Bug | 3 × 12-15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat | 4 × 8-12 | 90s |
| Kettlebell Deadlift | 4 × 10-12 | 90s |
| Kettlebell Swing | 3 × 12-15 | 60s |
| Reverse Lunge | 3 × 12-15 | 60s |
| Single-Leg Hip Thrust | 3 × 12-15 | 45s |
Master the hip hinge pattern before attempting Kettlebell Swings or Deadlifts with heavy weight. Warm up for 5 minutes before each session.
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