# Kettlebell Body-Part Split (Chest / Back / Shoulders / Arms / Legs) > Intermediate kettlebell program with dedicated chest, back, shoulders, arms and legs days. Provides focus-specific exercise pools for the supplement engine. Goal: General Fitness · Level: Intermediate · Equipment: Kettlebell, Bodyweight · 5 days/week · ~55 min/session · 8 weeks Interactive version (free): https://stay-active.app/templates/gf-kettlebells-intermediate-bodypart ## Overview Kettlebell Body-Part Split is an intermediate five-day programme that applies the concentrated stimulus of a classic bodypart split through the unique demands of kettlebell training. If you have mastered the hip hinge, are comfortable with the Kettlebell Swing and Overhead Press, and want to take your kettlebell practice to a new level of specificity and volume, this programme delivers exactly that. Each session dedicates maximum focus to a single muscle group. Chest day drives pectoral development through Floor Press and Push-Up variations, including Diamond Push-Ups for tricep engagement. Back day builds posterior chain resilience with Kettlebell Rows, Kettlebell Deadlifts, and Superman holds. Shoulders day concentrates the deltoid stimulus through the Kettlebell Overhead Press — one of the most demanding shoulder exercises in any training system — supported by Dumbbell Halos and Banded Reverse Fly for full deltoid and rotator cuff health. Arms day uses Bicep Curls, Hammer Curls, and Diamond Push-Ups for direct arm isolation. Legs day delivers the highest-stimulus session of the week with Goblet Squats, Kettlebell Deadlifts, the Kettlebell Swing, Reverse Lunges, and Single-Leg Hip Thrusts — a complete lower body protocol built around the most effective kettlebell movement in existence. Kettlebell training at the intermediate level develops an unusual combination of absolute strength, power, and endurance simultaneously. The Kettlebell Swing is the centrepiece of the Legs day — performed with full hip drive and a tight lock-out, it loads the posterior chain explosively through a greater range of motion than most machine-based exercises can achieve. Combined with the Goblet Squat and Kettlebell Deadlift, the Legs day of this programme produces exceptional glute and hamstring development. After eight weeks expect significantly improved shoulder strength and stability from the Overhead Press focus, strong posterior chain development from the Swing and Deadlift volume, and visible glute and leg changes from the dedicated Legs day. This template is best for intermediate kettlebell practitioners who are comfortable with the key movement patterns. Beginners should complete the Kettlebell Foundations programme before approaching this bodypart split. ## The Program ### Day 1 – Chest — Chest - **Floor Press** — 4 sets × 10-12 reps, rest 90s - **Push-Up** — 3 sets × 15 reps, rest 90s - **Wide Push-Up** — 3 sets × 12-15 reps, rest 90s - **Decline Push-Up** — 3 sets × 10-12 reps, rest 90s - **Plank** — 3 sets × 30s, rest 45s ### Day 2 – Back — Back - **Kettlebell Row** — 4 sets × 12 per side, rest 90s - **Kettlebell Deadlift** — 3 sets × 10-12 reps, rest 90s - **Superman** — 3 sets × 15 reps, rest 45s - **Bird Dog** — 3 sets × 10 per side, rest 45s - **Dead Bug** — 2 sets × 8 per side, rest 45s ### Day 3 – Shoulders — Shoulders - **Kettlebell Overhead Press** — 4 sets × 8-10 per side, rest 90s - **Dumbbell Halos** — 3 sets × 8 per side, rest 60s - **Kettlebell Row** — 3 sets × 10 per side, rest 90s - **Pike Push-Up** — 3 sets × 10-12 reps, rest 90s - **Plank** — 2 sets × 30s, rest 45s ### Day 4 – Arms — Arms - **Bicep Curls** — 4 sets × 12 reps, rest 60s - **Floor Press** — 3 sets × 12 reps, rest 90s - **Hammer Curl** — 3 sets × 12 reps, rest 60s - **Diamond Push-Up** — 3 sets × 10-12 reps, rest 90s - **Dead Bug** — 2 sets × 8 per side, rest 45s ### Day 5 – Legs — Legs - **Goblet Squat** — 4 sets × 15 reps, rest 90s - **Kettlebell Deadlift** — 3 sets × 12 reps, rest 90s - **Kettlebell Swing** — 3 sets × 15 reps, rest 90s - **Reverse Lunge** — 3 sets × 10 per side, rest 90s - **Single-Leg Hip Thrust** — 3 sets × 12 per side, rest 60s ## FAQ ### How many days per week does this plan require? Five training days per week with two rest days. Sessions run approximately 50–60 minutes each. The Legs day in particular is demanding — allow at least 72 hours before training any overlapping lower body movements after that session. Most people find training Monday through Friday with a full weekend recovery works best. ### How many kettlebells do I need, and what weights? Two to three kettlebells of different weights gives you the most flexibility. As an intermediate trainee, you likely need: a lighter bell (8–12 kg) for shoulder isolation and arm work like Dumbbell Halos and Bicep Curls, a medium bell (16–20 kg) for pressing and row work, and a heavier bell (20–28 kg) for Kettlebell Swings, Deadlifts, and Goblet Squats. If budget allows only one, choose a weight appropriate for your main compound movements. ### How do I progress at the intermediate level with kettlebells? Kettlebell progression typically follows the ladder method: increase reps per set until you hit the top of the prescribed range across all sets, then move to the next heavier kettlebell. For the Swing, focus on improving power output — a faster, more explosive hip snap — before adding load. For pressing movements, focus on strict form with full lockout before progressing weight. Volume and density (same work in less time) are also valid progression tools between bell sizes. ### What results can I expect after eight weeks? After eight weeks expect noticeably stronger and more developed glutes and hamstrings from the Swing and Deadlift volume on Legs day. Shoulder strength and stability will improve significantly from the Overhead Press focus. Most intermediate kettlebell practitioners also report improved grip strength, better core stability, and more fluid movement quality — benefits that carry over well beyond the gym. ### Is the Kettlebell Swing safe to do with heavy weight? Yes, when performed with correct technique. The swing is a hinge pattern — the power comes from a sharp hip extension, not from lifting with the arms or rounding the lower back. Before loading the swing heavily, ensure you can perform 20 reps with a moderate weight while maintaining a flat back, tight core, and a powerful hip snap. If you feel the movement in your lower back rather than your glutes, deload and revisit the hip hinge pattern. ### Can kettlebell training replace barbell training for intermediate lifters? For muscle development and general fitness, yes — this programme demonstrates that kettlebells can deliver a comprehensive, effective intermediate training stimulus without a barbell. For maximum strength in barbell-specific movements (powerlifting or Olympic lifting), kettlebells are best used as a complement rather than a replacement. If your goals are body composition, functional strength, and athletic conditioning, kettlebell training is a complete and highly effective tool. ## Safety notes Master the hip hinge pattern before loading the swing and deadlift heavily.