Upper/Lower (At Home) Kettlebell Workout
Workout Summary
| Main Goal | Build Muscle |
|---|---|
| Workout Type | Split |
| Training Level | Beginner |
| Program Duration | 6 weeks |
| Days Per Week | 4 |
| Time Per Workout | 45-60 minutes |
| Equipment Required | Kettlebells |
| Target Gender | Male & Female |
| Recommended Supps | Protein Powder, Protein Bars, Fish Oil |
Workout Description
Kettlebell workouts can be a fun change of pace from your traditional free weight training. Learn how you can use the kettlebell in an upper/lower split.
There's a lot of good things going for kettlebells.
The size of the kettlebell (even heavier ones) makes them convenient to store in your home gym.
The unsteady nature of kettlebells requires your accessory muscles and grip to work to stabilize them.
The majority of exercises you can perform with kettlebells will promote functional strength.
It's no wonder kettlebell workouts are becoming more and more popular.
The problem? There's not a whole lot of example kettlebell workouts on the web.
So, I think it's time we fix that.
You may have already tried my full body kettlebell workout. Today's workout is an awesome progression from that workout.
We're going to cover a 4 day upper/lower kettlebell workout split. Just as long as you have your kettlebells, you can do it anywhere you want.
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Upper/Lower Kettlebell Workout
A split of this nature promotes more of a bodybuilding/hypertrophy style of training. Naturally, that's not to say you won't experience some functional strength gains as a result. However, you won't find any thrusters or cleans in this program like you would most other kettlebell workouts.
The benefit is all there though. You'll be able to build lean functional muscle wherever you have your kettlebells by focusing two days a week on your upper body and two other days per week on your lower body.
Keep rest periods relatively short with this workout. 45-60 seconds in between sets should be all you need. As a result, you'll experience some cardiovascular benefits from performing this workout as well.
Kettlebell selection will be highly individual. If you have multiple kettlebells, it is recommended to utilize a weight that provides a challenge and allows you to finish each set feeling as though you only have 2-3 reps in reserve.
The program can be used for as long as you like and are seeing progress with the program. My recommendation would be to utilize it for at least 6 weeks before moving on to another program.
Upper Body Kettlebell Workout
| Exercise | Sets | Reps |
|---|---|---|
| Kettlebell Shoulder Press | 3 | 10 |
| Kettlebell Side Raise | 3 | 12 |
| Kettlebell Chest Press | 3 | 12 |
| Kettlebell Row | 3 | 12 |
| Kettlebell Renegade Row | 3 | 12 |
Lower Body Kettlebell Workout
| Exercise | Sets | Reps |
|---|---|---|
| Kettlebell Swing | 3 | 15 |
| Kettlebell Single Leg Deadlift | 3 | 12 |
| Kettlebell Squat | 3 | 15 |
| Kettlebell Walking Lunge Pass | 3 | 10 each |
| Kettlebell Step Up | 3 | 10 each |
Wrap Up
Kettlebells can be an awesome tool to utilize when you're on the go, working out from home, or simply just need a change in your workouts.
The kettlebell itself provides a different challenge than you'd get from barbells or dumbbells.
The upper/lower workout outlined above provides you a well-rounded kettlebell training approach to help you build a balanced and functional physique.
If you have any questions about the program, make sure to leave them in the comments section below.