Workouts · Weekly plans

4-Day Kettlebell Upper/Lower Split for Beginners

A simple 4-day-a-week kettlebell training plan for beginners. Each day links to a full workout with sets, reps and animated exercise demos.

Your week

Rest or walk on Wednesday and the weekend.

How to run this plan

• Follow it for 8–12 weeks before changing it.
• Write down your weights and reps, and try to beat them a little each week.
• Sleep 7–9 hours and eat enough protein; for fat loss keep a small calorie deficit.
• Every 6–8 weeks, take an easier week with lighter weights.

Monday: Kettlebell Upper Body Workout for Beginners

Alternating Floor Press3 × 10Chest

Two-Arm Kettlebell Row3 × 10Upper & Mid Back

Kettlebell Pirate Ships3 × 10Shoulders

Pullups3 × 10Lats

Extended Range One-Arm Kettlebell Floor Press3 × 10 / sideChest

Tuesday: Kettlebell Lower Body Workout for Beginners

Goblet Squat3 × 10Quads

Kettlebell One-Legged Deadlift3 × 10 / sideHamstrings

Butt Lift (Bridge)3 × 10Glutes

Bodyweight Walking Lunge3 × 10 / sideQuads

Mountain Climbers3 × 10Quads

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