Kettlebell training promotes functionality. Full body training is efficient. And pairing them both together is an excellent way to maximize your workouts!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout20-45 minutes
  • Equipment Required
    Kettle Bells
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

There’s two elements to this program that I know you’ll love.

Firstly, it’s a full body workout.

This means you can get more done in less training sessions per week. All while having very effective calorie burning training sessions.

Secondly, you’ll be able to perform it anywhere because you only need one thing to do it.

A kettlebell.

Why Kettlebell Training is Becoming Popular

The rise of kettlebell training can really be chalked up to practicality.

The kettlebell itself is small and easy to store in your home gym. You can have a collection of several and they don’t take up much room outside of a corner or a wall.

Obviously, this is a huge bonus if you have gym-itation, enjoy training at home, or are someone who travels frequently (so long as you have a kettlebell, you have a workout).

The actual shape of the kettlebell - and typical kettlebell exercises - also promotes functionality in your training. And since functional training is all the rage, it’s at least worth exploring adding various kettlebell movements to your training (if that’s something you want to promote).

Lastly, the kettlebell promotes explosiveness and can be an awesome tool to utilize when learning some of the more advanced Olympic movements. However, we won’t focus too much on these exercises for the time being (just a couple sprinkled in).

So, let’s go ahead and get into the three weekly full body workout options you’ll have in this particular program.

3 Day Full Body Kettlebell Workout

Each of the following workouts can be performed once per week, or if you enjoy a particular one you can perform it multiple times per week.

The program itself is aimed more towards beginners, so the goal is to simply establish a workout routine and get you to consistently commit to working out 3xs per week each week. So, if you enjoy one of these workouts more than another, perform it.

Since they’re all full body workouts, there’s really no harm in doing so. You’ll see the results you are hoping for regardless. Although, they do differ and train different key movement patterns. So, for the sake of variety and movement proficiency, it is probably in your best interest to cycle among the three, at least from time to time.

Each exercise is meant to be performed in a straight set fashion. Finish all the sets of each exercise before moving on to the next.

In between sets and exercises, rest for 30ish seconds. This should be just enough time to catch your breath and move right into the following set. Of course, if you need additional time to catch your breath, take it. And gradually progress until you are able to finish the workout with just 30 second rest periods.

Kettlebell selection will be highly individualized. If you have one kettlebell, perform the routine with the kettlebell you have. Once you have finished the program, look to purchase a slightly heavier kettlebell if you are interested in continuing on with kettlebell training.

If you have access to multiple kettlebells, use a weight that makes each exercise challenging. If we’re talking about the RPE system, you’ll want to aim for about 6 RPE. This should be about a 75% intensity. In other words, you should feel as though you finish each set with 2 (maybe 3) reps still left in the tank.

The program duration is listed as 4 weeks. You could perform it for however long you wish, honestly. I would recommend that every 4 weeks you look into purchasing that heavier kettlebell or increasing the weight used otherwise.

Full Body Kettlebell Workout 1

Exercise Sets Reps
Kettlebell Squat 3 8
Kettlebell Swing 3 8
Kettlebell Row 3 8
Kettlebell Overhead Press 3 8
Turkish Get Up 3 6 Each

Full Body Kettlebell Workout 2

Exercise Sets Reps
Kettlebell Romanian Deadlift 3 8
Kettlebell Split Lunge 3 8 Each
Kettlebell Snatch 3 6
Kettlebell Row 3 8
One Arm Kettlebell Floor Press 3 8 Each

Full Body Kettlebell Workout 3

Exercise Sets Reps
Kettlebell Sumo Deadlift 3 8
Kettlebell Lateral Lunge 3 8 Each
Kettlebell Clean 3 6
Kettlebell Upright Row 3 8
Kettlebell Angled Press 3 8

Kettlebells are a great tool to utilize in your training. They allow you to practice some of the more advanced movement patterns with a limited load. These movement patterns can help promote functionality and build lean muscle.

The routines above are full body workouts. However, they only scratch the surface when it comes to kettlebell training.

They can be utilized as a starting point to build great foundational kettlebell strength to build upon in future, more advanced kettlebell workouts.

Posted on: Thu, 05/16/2024 - 19:40

Hello. I decided to stick with the 3 day dumbbell workout vs another w/o suggested. I upped the weight and reps, however,left side of neck strained. Maybe from too heavy weight? I added assisted pull-ups and triceps dips.
I am also looking for glute excercises. I don't seem to activate glute cycling, elliptical etc. I use quads mostly. use the advise. Thx again, great site.

Posted on: Mon, 04/22/2024 - 09:17

Have been using full body kettlebell work since February and am looking forward 3 day kettlebell work out. Thanks

Posted on: Wed, 11/22/2023 - 05:02

Hey do you need kettlebells or can you possibly use dumbells?

M&S Team Badge
Posted on: Wed, 11/29/2023 - 20:46

If dumbbells are all you have access to, then make the change. Kettlebells would be preferred, though.

Posted on: Fri, 08/04/2023 - 13:53

These exercise videos are awesome and I can't wait to get started doing them. The 'Kettlebell Overhead Press' & 'Kettlebell Upright Row' links are deactivated. Wondering why?

M&S Team Badge
Posted on: Tue, 08/15/2023 - 10:10

No idea, Dave, but I can try to find out. They may be filming new videos.

Posted on: Mon, 02/20/2023 - 19:49

Can you recommend a good starting weight kettlebell for a female beginner? I have a 35lb one but I’m restarting after a very long break and pregnancy etc so I’m wondering if I should purchase a lighter one to start.

M&S Team Badge
Posted on: Sun, 02/26/2023 - 21:48

Hi, Emily. I don't know your strength level, but a 10-15 pound kettlebell would be a good starting point to at least get back into the routine and master the form. Then, you can likely get back up to your 35-pound weight. Good luck, and thanks for reading M&S!

Kevin LeFlore
Posted on: Mon, 08/22/2022 - 15:07

Can I do this as rounds as a form of cardio as well? Like do 3 rounds instead of sets?

M&S Team Badge
Posted on: Tue, 08/23/2022 - 08:38

Yes you can, Kevin. Let us know how it works for you.

Posted on: Mon, 04/13/2020 - 12:38

Please don't think as this being a crazy question...……
so here it is: upon reading thru the above passage, I noticed the term (RPE)?
What is the meaning of that??
Thank you for your time!!!

M&S Team Badge
Posted on: Wed, 04/22/2020 - 10:37

Hey Rodric,

RPE = Rate of Perceived Exertion, which is just a way to determine your training intensity at a given time. This scale generally ranges from 1-10, with 1 being the easiest and 10 being the hardest.

Hope this helps!

Posted on: Mon, 04/13/2020 - 12:34

This entire platform is phenomenal!!!! I have tried ALOT of different routines, yet most of them are no where near on the clear and concise platform that this is. The breakdown of the workouts as well as the videos attached take all/any guess work out of the work out. Most of all for you guys to have different week duration workouts is epic!!!! I just want to say thank you as I have allowed myself to get a bit out of shape being a Disabled Veteran. I was nervous and have paid so called trainers and to my surprise I was very let down and frustrated. None were this precise with helping us that are new to routines and such a simple, amazing strategy to get us get on track!!!!!!!

Posted on: Tue, 10/15/2019 - 18:09

Thank you so much for this program! I think it will really help me with mobility as I incorporate it into my regular routine. And I absolutely love Turkish get ups!

M&S Team Badge
Posted on: Wed, 10/16/2019 - 12:26

You're welcome, Marisa! Glad you enjoy it!