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 |
The Kettlebell Two-Muscle-Pair Split is 4 days a week, with sessions of about 55 minutes, over 8 weeks.
The Kettlebell Two-Muscle-Pair Split uses a kettlebell, plus some bodyweight exercises.
The Kettlebell Two-Muscle-Pair Split is an intermediate plan, best once you have trained consistently for a few months. If you are new to training, start with one of the beginner plans in the free library.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
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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