Workouts · Weekly plans

4-Day Kettlebell Upper/Lower Split for Intermediate

A simple 4-day-a-week kettlebell training plan for intermediate. 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 Intermediate

Leg-Over Floor Press4 × 8–12Chest

One-Arm Kettlebell Row4 × 8–12 / sideUpper & Mid Back

Kettlebell Thruster4 × 8–12Shoulders

Chin-Up4 × 8–12Lats

Bench Dips4 × 8–12Triceps

Extended Range One-Arm Kettlebell Floor Press4 × 8–12 / sideChest

Tuesday: Kettlebell Lower Body Workout for Intermediate

Front Squats With Two Kettlebells4 × 8–12Quads

One-Arm Kettlebell Swings4 × 8–12 / sideHamstrings

Single Leg Glute Bridge4 × 8–12 / sideGlutes

Glute Kickback4 × 8–12Glutes

Kettlebell Figure 84 × 15Abs

Star Jump4 × 8–12Quads

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