Kettlebell Program for Beginners – Train the Whole Body 3 Times a Week | Hardworkout Magazine

Key takeaways

- The programme consists of three full-body kettlebell sessions per week, with five exercises and three sets per exercise in each session.

- Rest periods are set at 60-90 seconds between sets, and each set should be performed with roughly 2-3 repetitions in reserve.

- The weekly plan places at least one day of rest or active recovery between every strength session.

- Technical lifts such as the swing, clean, snatch and Turkish get-up should be practised with a light kettlebell before the weight is increased.

- The programme is written for four weeks, but can be continued as long as progress is still good.

Kettlebell training allows you to train the entire body with very little equipment. The exercises can be used to develop strength, explosiveness, balance, and coordination, while several of them also raise your heart rate.

What equipment do you need to start kettlebell training?

A kettlebell takes up little space and offers many opportunities to vary your training, whether you are training at home or at the gym. Here you get a 3-day kettlebell program that is well-suited for beginners.

In short

The training program consists of three full-body sessions per week and is well-suited for beginners.

Each session contains five exercises and is performed with three sets per exercise.

The program includes squats, deadlifts, lunges, presses, and rowing with kettlebell.

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Kettlebell swing, clean, snatch, and Turkish get-up require extra attention to technique.

Between training days, you have rest or active recovery.

Take 60-90 seconds of rest between sets, or longer if you need it.

Adjust the weight for the exercise and train with about 2-3 repetitions in reserve (RIR) for each set.

You can continue with the program after four weeks if you are still making good progress.

About the program

The training program consists of three full-body sessions per week and is primarily suited for those who are new to kettlebell training.

Each session contains five exercises, including squats, deadlifts, lunges, presses, and rowing.

You will also get exercises such as kettlebell swing, clean, snatch, and Turkish get-up. These require more technique, and it may be wise to practice the movements with a light kettlebell before using heavier weights.

The program is set up with three sets per exercise and relatively few repetitions. This allows you to become familiar with the exercises and work on proper execution without the sessions becoming unnecessarily long.

Weekly plan

Since all three sessions train the entire body, you have at least one day without strength training between each session.

- Monday: Session 1

- Tuesday: Rest or active recovery

- Wednesday: Session 2

- Thursday: Rest or active recovery

- Friday: Session 3

- Saturday: Rest or active recovery

- Sunday: Rest

What should you do on the days between sessions?

On days with active recovery, you can for example go for a gentle walk, train mobility, or choose another light activity. You can also take complete rest if you need it.

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How long should you rest between sets?

Complete all sets of one exercise before moving on to the next.

Take 60-90 seconds of rest between sets, and take a little longer if you need it before the next set.

Adjust the weight for the exercise and train with about 2-3 reps in reserve (RIR) for each set.

If you only have one kettlebell, you can use this throughout the program. If you have several weights available, you can use a heavier kettlebell for exercises like deadlifts and squats than for press exercises and more technically demanding exercises.

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Monday: Session 1

Goblet squat with kettlebell: 3 sets x 8 reps (60-90 sec rest)

Hold the kettlebell in front of your chest with both hands. Lower your hips down and back, keeping your knees in the same direction as your toes, and press yourself back up to standing. Kettlebell swing: 3 sets x 8 reps (60-90 sec rest)

Swing the kettlebell back between your legs by pushing your hips back. Explosively thrust your hips forward and let the power from your hips drive the kettlebell up in front of your body. Bent-over row with kettlebell: 3 sets x 8 reps per side (60-90 sec rest)

Lean your upper body forward from your hips and keep your back in a stable position. Pull the kettlebell up towards the side of your body and lower it back down in a controlled manner. Shoulder press with kettlebell: 3 sets x 8 reps per side (60-90 sec rest)

Hold the kettlebell at shoulder height and engage your core. Press it up until your arm is extended overhead, then lower it back down in a controlled manner. Turkish get-up: 3 sets x 6 reps per side (60-90 sec rest)

Start lying on your back with the kettlebell held over your shoulder. Rise up in a controlled manner through the various positions until you are standing, and then follow the same movement back down to the floor.


Wednesday: Session 2

Romanian deadlift with kettlebell: 3 sets x 8 reps (60-90 sec rest).

Hold the kettlebell in front of your body and push your hips back while keeping your knees slightly bent. Lower the kettlebell along your legs until you feel a stretch in the back of your thighs, and then thrust your hips forward again. Split squat with kettlebell: 3 sets x 8 reps per leg (60-90 sec rest).

Stand with one foot in front of the other and lower your body straight down by bending both knees. Press through the front foot and rise back up without moving your feet. Kettlebell snatch: 3 sets x 6 reps per side (60-90 sec rest).