# Kettlebell Two-Muscle-Pair Split

> 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.

Goal: General Fitness · Level: Intermediate · Equipment: Kettlebell, Bodyweight · 4 days/week · ~55 min/session · 8 weeks

Interactive version (free): https://stay-active.app/templates/gf-kettlebells-intermediate-2muscle

## Overview

Kettlebells demand stability alongside strength — this 4-day muscle-pairing split turns that demand into a training advantage.

## The Program

### Day 1 – Chest & Triceps — Chest & Triceps

- **Floor Press** — 4 sets × 8-12 reps, rest 90s
- **Push-Up** — 4 sets × 8-12 reps, rest 90s
- **Diamond Push-Up** — 3 sets × 10-12 reps, rest 60s
- **Decline Push-Up** — 3 sets × 12-15 reps, rest 60s
- **Plank** — 3 sets × 30s, rest 45s

### Day 2 – Back & Biceps — Back & Biceps

- **Kettlebell Row** — 4 sets × 8-12 reps, rest 90s
- **Kettlebell Deadlift** — 4 sets × 10-12 reps, rest 90s
- **Bicep Curls** — 3 sets × 12-15 reps, rest 60s
- **Hammer Curl** — 3 sets × 12-15 reps, rest 60s
- **Superman** — 3 sets × 12-15 reps, rest 45s

### Day 3 – Shoulders & Core — Shoulders & Core

- **Kettlebell Overhead Press** — 4 sets × 8-12 reps, rest 90s
- **Dumbbell Halos** — 3 sets × 12-15 reps, rest 60s
- **Banded Reverse Fly** — 3 sets × 12-15 reps, rest 60s
- **Side Plank** — 3 sets × 30s, rest 45s
- **Dead Bug** — 3 sets × 12-15 reps, rest 45s

### Day 4 – Legs & Glutes — Legs & Glutes

- **Goblet Squat** — 4 sets × 8-12 reps, rest 90s
- **Kettlebell Deadlift** — 4 sets × 10-12 reps, rest 90s
- **Kettlebell Swing** — 3 sets × 12-15 reps, rest 60s
- **Reverse Lunge** — 3 sets × 12-15 reps, rest 60s
- **Single-Leg Hip Thrust** — 3 sets × 12-15 reps, rest 45s

## Safety notes

Master the hip hinge pattern before attempting Kettlebell Swings or Deadlifts with heavy weight. Warm up for 5 minutes before each session.